Winter Qi Chats | Week 14
You are actually strength training?
This week we discuss the application for how to begin strength training.
What is the purpose of strength training?
Strength comes from various neurological factors but one component that I like to initially address is the ‘familiarity’ of moving with weight is necessary when first adding load to your movement routine. And I’m not talking about adding 5 or 10 lbs. I’m talking about challenging your brain and body by adding a specific amount of load that will keep you in attention while navigating your way around a weight OR learning to stabilize the body to control the movement of the weight itself.
One empowering way to think about strength training is to think of it as the ability to overcome. This type of ‘movement training’ is where resilience training comes into play and this is key for aging well.
Strength Training Facts:
+ We lose up to 1% of muscle mass starting around the age or 40 - meaning by 80yo, you could have lost 40% of your strength
+ The National Osteoporosis Foundation estimates that half of all women over the age of 50 will eventually develop osteoporosis and that 80 percent of Americans with osteoporosis are women. Women also sustain 75 to 80 percent of all hip fractures.
+The Arthritis Fountain states that when your muscles are strong, they act like a brace to protect the joint, and lessen pressure on weakened joints. For example, the quadriceps muscles in your thighs support your knee joints, and strong muscles in the lower back can protect your spine and hip joints.
+ Strength training can help you think, learn, problem-solve, and enjoy an emotional balance. It can improve memory and reduce anxiety or depression. Regular physical activity can also reduce your risk of cognitive decline, including dementia.
Ready - Set - HUT!
There is a little checklist that we can go over to ready yourself for strength training (don’t worry you’ve been preparing!)
Apply sensory to your midline and practice stabilizing exercises such as the door frame drill or stretching tiger
A visual target or intention (OMR) is important as this can increase your strength ability
Your Cerebellum (your brain’s ABC’s of movement) will play a crucial role in how you train with weights
Breathing with your diaphragm and ribs can be beneficial but also learning to brace is necessary too while breathing and lifting
Connecting with the joint that is moving the weight will help with strength
Direction - load - speed are all training factors that need to be included in your strength training
Playing with the brain’s ‘hidden’ abilities can also increase your strength!
Different Types of Exercise Equipment to Improve Fitness
Body weight: Utilizing your own body weight and gravity, perform movements such as pushups, squats, planks, pullups, and lunges.
Free weights: Equipment such as dumbbells, barbells, kettlebells, medicine balls, or even household objects that are not fixed to the floor or a machine.
Resistance bands/loop bands: Rubber bands that offer resistance by stretching.
Weight machines: Adjustable weight or hydraulic machines designed to apply resistance and stress to the muscles.
Suspension equipment: Ropes or straps anchored to sturdy points used in exercises that rely on body weight and gravity.
Neuro-Qi Tip o’the day!
Find your inner strength
Let’s go down this checklist together in today’s Qi Chat
Learn how to move around the weight
Learn how to stabilize to move the weight around you
