Week 5 Challenge: Strength Training

It's another Exercise Week! This weeks challenge is broken down to strength building exercises using our own body weight. You will complete a series of exercises Monday, Wednesday, Friday and another on Tuesday, Thursday, Saturday. {optional: use an exercise journal to track how many of each exercises you are doing each day to see your improvements}.

Exercises to Complete on Monday, Wednesday and Friday

Do three sets of each exercise a day

(May 31st, June 2nd, June 4th)

Push-ups

• As many push-ups as you can do in 60 seconds (x 3 sets). Everyone is going to be at a different level, so I have some pictures of different variations. Arms width a little wider than shoulder width apart, keep your abs and your butt tucked in, your knees or on your toes on the ground.

To add some resistance move your hands under your shoulders and your elbows in for a military push-up.

For less resistance make it an incline push up by placing your hands on a bench or railing.

For more resistance, place your feet on a chair and your hands on the ground, you can even do a set with each leg raised in the air.

Chair dips

• As many chair dips as you can do in 60 seconds (x 3 sets). Dip down the edge of a sturdy chair or bench until your arms make a 90 degree angle.
• 

For added intensity, put your legs out straight, or raise one leg at a time.

This is what a regular chair dip should look like.

Shoulder Press

• As many shoulder presses as you can do for 60 seconds (x 3 sets). Hold a ball (or medicine ball) directly over your head and press straight up in the air. If substituting weights, make sure your arms don't drop below a 90 degree angle. Keep your elbows out even with your ears.

Exercises to Complete on Tuesday, Thursday, and Saturday

Do three sets of each exercise a day

(June 1st, June 3rd, June 5th)

Wall Squats

• This one is pretty simple. Squat down against a wall as shown below (you may use a ball) and hold as long as you can up to 60 seconds (x 3 sets).

Traveling Lunges

• Travel lunges for 60 seconds (x 3 sets)...don't be afraid to go a little longer on these :). Don't let your knee go past your toe, tuck in your belly and your butt and keep your shoulders back.

For added intensity use hand weights, ankle weights, add in a bicep curl, or a knee raise before stepping down.

Calf Raises

• 60 seconds worth of calf raises (x 3 sets). You can do them on flat with you toes pointed forward or towards the corners of the room, or you can use stairs for greater range of motion.

Add weights for more intensity.

Add stairs for greater range of motion.

Strength training: Get stronger, leaner and healthier

Strength training is an important part of an overall fitness program. Here's what strength training can do for you — and how to get started.

By Mayo Clinic staff

You know exercise is good for you. You look for ways to incorporate physical activity into your daily routine, and you set aside time for longer workouts at least a few times a week. But if your aerobic workouts aren't balanced by a proper dose of strength training, you're missing out on a key component of overall health and fitness.

Despite its reputation as a "guy" or "jock" thing, strength training is important for everyone. With a regular strength training program, you can reduce your body fat, increase your lean muscle mass and burn calories more efficiently.

Use it or lose it

Muscle mass naturally diminishes with age. "If you don't do anything to replace the lean muscle you lose, you'll increase the percentage of fat in your body," says Edward Laskowski, M.D., a physical medicine and rehabilitation specialist at Mayo Clinic, Rochester, Minn., and co-director of the Mayo Clinic Sports Medicine Center. "But strength training can help you preserve and enhance your muscle mass — at any age."

Strength training also helps you:

• Develop strong bones. By stressing your bones, strength training increases bone density and reduces the risk of osteoporosis.
• Control your weight. As you gain muscle, your body burns calories more efficiently — which can result in weight loss. The more toned your muscles, the easier it is to control your weight.
• Reduce your risk of injury. Building muscle protects your joints from injury. It also helps you maintain flexibility and balance — and remain independent as you age.
• Boost your stamina. As you grow stronger, you won't fatigue as easily.
• Improve your sense of well-being. Strength training can boost your self-confidence, improve your body image and reduce the risk of depression.
• Get a better night's sleep. People who commit to a regular strength training program are less likely to have insomnia.
• Manage chronic conditions. Strength training can reduce the signs and symptoms of many chronic conditions, including arthritis, back pain, depression, diabetes, obesity and osteoporosis.

Part II: Consider the options

Strength training can be done at home or in the gym. Consider the options:

• Body weight. You can do many exercises with little or no equipment — use your body weight instead. Try push-ups, pull-ups, abdominal crunches and leg squats.
• Resistance tubing. Resistance tubing is inexpensive, lightweight tubing that provides resistance when stretched. You can choose from many types of resistance tubes in nearly any sporting goods store.
• Free weights. Barbells and dumbbells are classic strength training tools. You can also try homemade weights, such as plastic soft drink bottles filled with water or sand.
• Weight machines. Most fitness centers offer various resistance machines. You can also invest in weight machines for use at home.

Getting started

When you have your doctor's OK to begin a strength training program, start slowly. Warm up with five to 10 minutes of stretching or gentle aerobic activity, such as brisk walking. Then choose a weight or resistance level heavy enough to tire your muscles after about 12 repetitions.

"On the 12th repetition, you should be just barely able to finish the motion," Dr. Laskowski says. "When you're using the proper weight or amount of resistance, you can build and tone muscle just as efficiently with a single set of 12 repetitions as you can with more sets of the same exercise."

To give your muscles time to recover, rest one full day between exercising each specific muscle group. When you can easily do more than 15 repetitions of a certain exercise, gradually increase the weight or resistance. Remember to stop if you feel pain. Although mild muscle soreness is normal, sharp pain and sore or swollen joints are signs that you've overdone it.

When to expect results

You don't need to spend hours a day lifting weights to benefit from strength training. Two to three strength training sessions a week lasting just 20 to 30 minutes are sufficient for most people. You may enjoy noticeable improvements in your strength and stamina in just a few weeks. With regular strength training, you can increase your strength 50 percent or more within six months — even if you're not in shape when you begin.

Strength training can do wonders for your physical and emotional well-being. Make it part of your quest for better health.