When asked about the most beneficial form of exercise, the cardiologists at the Sarah Bush Lincoln Heart Center were unanimous in their response: Strength training.
But what exactly is strength training? Why is it so beneficial and how can you get started, especially if you’re new to exercise?
What is Strength Training?
Also known as weightlifting, strength training is a form of exercise focused on building muscle strength and endurance. It works by making your muscles contract against some form of resistance which can be weights, machines at the gym or even your own body weight.
Why It’s So Good for You
Strength training offers more than just muscle toning, it supports your health in ways that go far beyond what you see in the mirror. Strength training can:
- Improve your metabolism, helping you burn more calories throughout the day.
- Increase bone density, reducing your risk for osteoporosis.
- Enhance balance and coordination, which is especially important as we age.
- Lower your risk of injury during everyday activities.
- Boost your mood, reduce stress and improve mental clarity.
- Build confidence as you gain strength and feel more in control of your body.
Strength training is one of the most well-rounded and impactful types of exercise you can do, for both your body and mind. Just ask Cardiologist B. Lakshmi, who fits in 10 pull-ups every hour, even during long shifts, and between patients visits at work. It’s a perfect example that small, consistent movements can add up, and that doing something is always better than doing nothing
How to Get Started
You don’t need a gym membership or expensive equipment to begin. Start simple. Try to warm up your body with a 30-minute walk. Then add in a few basic bodyweight exercises such as:
- Squats
- Push-ups
- Lunges
- Wall Sits
- Triceps Dips – using a chair or low bench
As your confidence builds, you can gradually increase resistance with dumbbells or explore strength training machines at your local gym.
Need Support Getting Started?
If you’re ready to begin strength training but aren’t sure how to tailor a plan to your needs, the Center for Healthy Living at Sarah Bush Lincoln is here to help. Schedule an appointment with one of our certified personal trainers to get guidance, accountability and a program that works for you, no matter your current fitness level.
In order to schedule an appointment with a personal trainer at the Sarah Bush Lincoln Center for Healthy Living, you must be a member of the Mattoon YMCA, or talk to your primary care doctor about a referral to the Center for Healthy Living.
Mattoon Area Family YMCA
221 N 16th Street
Mattoon, IL 61938
217-234-9494
Hours:
5 am – 9 pm – Monday – Friday
7 am – 5pm – Saturday
12 pm – 4pm – Sunday
Center for Healthy Living
1004 Health Center Drive, Suite 110
Mattoon, IL 61938
217-238-3488
Hours:
5 am to 8 pm – Monday – Thursday
5 am to 7 pm – Friday
7 am to 3 pm – Saturday & Sunday
Check back next week for the 7 key strength training moves that deliver the most results overtime.
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