Strength Training

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Stretch It Out: Strength Training with Stretch Tubes. Drawing of a stretch tube.

Strength Training

Picture a woman exercising Picture a woman exercising with resistance bands

The goal of strength training is to grow stronger. Strength training is when we work the skeletal muscles of our bodies harder than they are used to. Strength training increases strength, anaerobic endurance and muscle mass.

In general, adults and senior adults should get 150 minutes of exercise a week, and this needs to be in bouts of at least 10 minutes in length. When you break this down, 150 minutes is only (approximately) 20 minutes a day 7 days a week, 30 minutes a day for 5 days a week or 50 minutes a day for 3 days a week. However, the amount and type of physical activity individuals should get each week differs based on factors such as age and special conditions, such as pregnancy and the postpartum period for women, disabilities and chronic medical or health conditions. For all individuals, some activity is better than none.

Strength training makes you stronger by building muscle. This increased strength allows you to perform daily activities on your own. In addition to increased strength and muscle mass, strength training also increases bone density. Strength training also plays a key role in keeping obesity and diabetes at bay by increasing your metabolism, which helps you maintain a healthy weight and normal blood sugar levels. Studies also suggest strength training may help prevent the progression of osteoporosis.

Learn more about strength training...

Resistance Bands and Tubes

Resistance bands (sometimes called flat bands or stretch bands) are stretchy elastic bands that range in width from 2 to 6 inches. Resistance bands can be bought on a roll and cut to your preferred length. Precut lengths usually run from 3 to 6 feet in length. The level of 'resistance' offered in the bands range from extra-light to extra-heavy. Many contain latex, so if you have an allergy, be sure to check the packaging for latex-free.

Exercise resistance tubing (sometimes called resistance bands, exercise bands, fit tubes, exercise tubes or other similar names) consists of elastic tubes with handles. The design is simply a long, plastic or rubber tube that is hollow inside and made of a very sturdy, yet somewhat pliable material. The tubes come in various thicknesses to increase the tension. The handles are usually in a triangular shape and can be hard plastic or padded. Although resistance tubes also come in a variety of resistance levels, the elastic properties of the tubing gives you varying levels of intensity with the same tube.

Learn more about resistance bands...

Picture a woman exercising

Exercise Routines and Aides

To order your own full sized Stretch It Out poster with all of the exercises shown, go online and pay with your credit card at http://pubs.uaex.edu/pubsWebuser.asp. Enter your zip code and then search for Fit in 10 poster.

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