Strong Muscles, Healthy Body

1. Strong Muscles, Healthy Body Get Moving Kentucky! Moving for Health Lesson Series The development of the HEEL program was made possible by Senator Mitch McConnell with funds earmarked for the University of Kentucky, College of Agriculture, Lexington, KY and budgeted through the CSREES/USDA Federal Administration.

2. Resistance Training: The Basics • Muscles work against resistance, a force, and become stronger • Resistance training can include: • Strength training • Weight lifting • Muscle conditioning

3. Resistance Training: The Basics • With equipment • Weights (dumbbells, machines) • Exercise bands or tubes • Exercise ball Without equipment • Body weight and gravity • Push-ups, squats, stomach crunches

4. What’s the Benefit? • May reduce signs and symptoms of: • Arthritis • Diabetes • Osteoporosis • Back Pain • Depression

5. More Benefits • Balance and flexibility • Reduce risk of falls • Living and moving without help • Well-being • Feel good activity • Tones the body • Drop a size without losing weight • Self-esteem and self-confidence

6. Safety Must be done correctly for positive results, reduced risk for injury. Consult a fitness or medical professional for help. Talk with your doctor before beginning a resistance training program.

7. Guidelines • At least 2 times per week • Skip one day in between • Work all major muscle groups • Do each exercise 8 to 15 times for one set, do 1 to 3 sets • Don’t lift too much weight • Progress will depend on how strong you are when you start

8. Guidelines • Use slow, controlled movements • 3 seconds to life and 3 seconds to lower • Avoid quick jerking movements • Keep joints relaxed, don’t lock or stiffen • Don’t hold your breath, breathe normally • Breathe out on hard part (against gravity) • Breathe in on easy part (with gravity)

9. Guidelines • Start slowly, progress gradually • Begin with no weight to get used to movement • To gain benefits you must challenge muscle • When exercise becomes easy add more weight or make the move more difficult • Lift enough that muscles are somewhat tired at the end of the session

10. Muscle Soreness • Normal in beginning • May start right after session or 2 to 3 days later • Mild discomfort not pain • If an exercise causes pain don’t do it • Soreness will lessen as you progress

11. Summary • Regular resistance training can improve health and well-being • Consult a fitness or medical professional for help in planning a program fit for you • Follow guidelines for safety and positive results

12. Sources • National Center for Chronic Disease Prevention and Health Promotion, Nutrition & Physical Activity - Why Strength Training? available online at http://www.cdc.gov/nccdphp/dnpa/physical/growing_stronger/why.htm • National Center for Chronic Disease Prevention and Health Promotion, Nutrition & Physical Activity - Components of Physical Fitness available online at http://www.cdc.gov/nccdphp/dnpa/physical/components/index.htm • U.S. Department of Health and Human Services, Public Health Service, National Institutes of Health, National Institute on Aging – Exercise: A Guide from the National Institute on Aging (2001) pages 32-34.

13. Contact your local County Extension Office for more information. Visit the current HEEL Web-site at:www.ca.uky.edu/heel This information is provided by the H.E.E.L. Program. Health Education through Extension Leadership (H.E.E.L.) is a partnership among the University of Kentucky College of Agriculture Cooperative Extension Service, Kentucky State University Cooperative Extension Program, the University of Kentucky College of Medicine, and the University of Kentucky College of Public Health.

14. Educational programs of Kentucky Cooperative Extension serve all people regardless of race, color, age, sex, religion, disability, or national origin.