exercise training for General health
Benefits of resistance training on health are numerous. Being physically active reduces risk of chronic diseases such as heart disease, cancer, diabetes, obesity, stroke, as well as cognitive diseases such as alzheimer, and dementia. It slows the aging process, and has been proven to be a mood stabilizer.
Basic Exercise Guidelines (for the beginner):
- aerobic exercise should be done on most days, accumulating a minimum 150 minutes of moderate intensity or 75 minutes of vigorous intensity aerobic exercise weekly
- resistance training should be performed a minimum of 2 days per week, each should be a full body workout composed of 8-10 exercises with a rep range of 8-12 repetitions to volitional fatigue
- the speed by which you pick up and put down the weight should be at least 1-2 seconds for the lift and 1-2 seconds for the lower
- flexibility training should be performed for each muscle group 2-3 days per week holding each stretch for approximately 30 seconds