Resistance Training: Why and What
Resistance is important for your health. It equals your independence as you age. Resistance training can also help decrease back pain, increase metabolism, and tone your muscles. It is also important to add resistance training to help control your blood sugar (glucose), cholesterol, and blood pressure. Resistance training can help manage stress and anxiety. Training with weights can boost your confidence in all aspects of your life!
If you have heart failure, consider just doing the moves without the weight and decrease the reps as needed. Always be sure to listen to your body!
Back squats. 8-12 Reps
Works your back, core, glutes and quads
Place the bar across your shoulders, and screw your feet into the floor. Keeping your chest lifted and weight driving through your heels, push your hips back and bend your knees. Only go as low as you are comfortable going, driving your knees out so they do not cave. Return to the start position.
Alternating Kettlebell Rows
Works your biceps and your lats
You can use a dumbbell for this exercise if you do not have a kettlebell. Keep your shoulder blades down, hinge about 45 degrees at the hips, keeping your waist straight. In other words, bend at the hips, not the waist. Pull the kettlebell back toward your hip, return the kettlebell to the start position then switch hands.
Works the hamstrings and glutes
Keep your shoulder blades down and back and lead with your chest as you bend at the hips again. Push your hips back and let the weight slide down your legs until it gets past your knees. Push your hips forward to return to the start position. The only joint that moves is your hip.
Works your core
Supporting your weight on your elbows or your hands, keep your abs and glutes tight, and lift your knees off the ground so you are propped up by your elbows (or hands) and toes. Hold the position, keeping your shoulder blades pulled down and back as if sliding toward your back pockets, for as long as possible; ideally 45-60 seconds.
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