Sutter Delta - Index

Sutter Delta - spring2008magazine - Index

The Truth About Strength Training
5 Myths Dispelled
There are a lot of myths about strength training.
The truth is, taking time every week to build your strength
can help you live a more healthy and independent life. Read
on to dispel five myths about strength training and get the
facts.
Myth 1: Strength training is only for young people.
FACT: Nearly everyone can benefit from strength training.
Researchers in Boston found that men and women ages 86 to
96 who lifted weights greatly increased their strength. Besides
making you stronger, strength training may help ease arthritis
pain and lower your risk for diabetes.
Myth 2: Strength training is only for men.
FACT: After menopause, women lose an average of 2 to 3 percent
of their bone mass every year. Strength training can help
slow this loss and delay the progression of osteoporosis.
Strength training can also slow muscle loss.
Myth 3: Strength training is dangerous.
FACT: Strength training is safe as long as it’s done correctly.
You can learn the proper way to use weights by working with
a qualified trainer at a local gym.
Myth 4: I am too weak for strength training.
FACT: Strength training can be especially helpful if you are
frail. It can make you stronger and improve your balance
and flexibility. No matter how weak you may feel, there are
strengthening exercises for you. Start with a low weight, or
even no weight, and slowly build up.
Myth 5: Strength training is difficult to learn.
FACT: For most people, free-weights and weight machines are
not difficult to master. If you aren’t comfortable using weights
right now, work with a trainer or take a class at your gym,
senior citizen center, or YWCA or YMCA.
You can also learn exercises at www.sutterhealth.org/health/
healthinfo. As with any new exercise, be sure to talk with your
doctor before starting a strength-training program.
Try These Exercises at Home
Learn basic strength training at our Web site with stepby-step,
illustrated instructions. We’ll teach you the
proper form for weight training and muscle conditioning
exercises, many of which require no special equipment.
Go to www.sutterdelta.org/health/
healthinfo. Click “Wellness & Lifestyle.” Go to
“Fitness” and then “Muscle Fitness.”
Sutter Delta Medical Center www.sutterdelta.org 5