By JOANNE BARRY COLON
Did you know that such weight-bearing exercises, especially for the lower body, as weight training, jumping and jogging produces healthy neural cells for the brain?
When weight-training exercises are decreased, it is challenging for the brain to produce new cells, therefore, a person would have a difficult time handling stressful situations.
As a certified personal trainer and brain and balance training specialist, I encourage clients to engage in weight bearing exercises for their lower body two days per week, incorporating functional training and strength training exercises into their program. There are many benefits for weight bearing training–for example, it improves balance, coordination, focus, core strength and helps decrease loss of bone mass, injuries and pain.
What is functional training? Functional training means performing exercises that mirror daily activities such as:
• Squats resemble sitting and using the toilet
• Travel lunge resembles stepping into the tub or stepping onto the bus
• Deadlifts resemble picking up a laundry basket and things off the floor
What is strength training? Strength training means performing exercises that include weight loading (resistance) to build strength and size of muscles. Below are sample strength training exercises:
• Leg Press
• Lying Leg Curl (Seated, Standing)
• Barbell Squats
All functional exercises can be performed as a strength training exercise just by adding resistance.
Below is a sample weight bearing routine:
• Leg Press
• Travel Lunges
• Lying Leg Curls
• Abductors (lying on floor, use resistance band or ankle weights)
• Ball Adductor (resistance ball)
• Seated Calf Raise
Perform two to three sets for each exercise, starting with a weight that challenges you to get eight to 12 repetitions. Depending on your personal goals, weight and repetitions may vary. To help improve strength, increase weight every four to six weeks.
Before starting this program consult with a physician, and for best results work one on one with a certified personal trainer. Redeem this article to receive a complimentary workout. Email questions to firstname.lastname@example.org.