It is well known that aging is associated with the impairments of various biological functions. So if you’re interested in feeling stronger, healthier and more vital, then a strength-training programme is essential for you.

Benefits of strength training
Strength training has many health and fitness benefits. From helping to maintain independence and reduce the risk of muscle loss, it lowers the risk of developing diabetes and heart disease and it provides stronger muscles, bones and joints and leads to improved strength and more energy. It also leads to improved flexibility and mobility when the exercises are performed in a full range of motion. Other advantages include the reduction of back pain, better energy metabolism etc. Apart from the above, strength-training also helps you to relax, sleep better, and reduces stress and anxiety.

Safety tips
A proper warm up and cool down session is necessary as is the need to use the proper weights and techniques to get the most benefits and to avoid injury. Never hold your breath during exercises or lift and lower weights with the same controlled even speed.
In case of muscle soreness apply ice locally 5-10 minutes post exercise.
Drink plenty of water frequently and give your body some time to relax between each set of exercises.

Take the following basic precautions:
a) Squats: Don’t sit too quickly.
b) Wall push-ups: Keep your hands planted on the wall for each set. Don’t round or arch your back.
c) Biceps curls: Don’t let your upper arms or elbows move away from the side of your body. Keep your wrists straight.
d) Overhead presses: Keep your wrists straight. Relax your neck and shoulders. Don’t lock your elbows keep
a slight bend in your arm. Don’t let the dumbbells move too far in front of your body or behind it.
e) Knee curls: Keep the thigh of the working leg in line with the supported leg at all times. Keep the foot of the working leg bent throughout the move.

Those with the following conditions should not do strength-training without their doctor’s advice: Unstable or uncontrolled diabetes. Chest pain. High blood pressure. A hernia or a cataract that is under treatment. Recent joint or bone injuries. An uncontrollable heart condition, like severe rhythm abnormalities brought on by exercise. A rapidly developing terminal illness.

choose the right weights
At the beginning participants can start with a weight that they can lift 15 or more times at a time. The amount of weight people choose should be geared to their ability. If they can lift a weight less than eight times, it is too heavy. If they can lift it more than 15 times, it is too light. Participants should slowly challenge their muscles by gradually increasing the amount of weight over several months until they reach a maintenance level. It is advisable to take help from an expert or therapist.

the periodicity
You should train two to four times a week. Allow for at least one day of rest before training the same muscles again. Gradually increase
your training intensity according to your body weight.
Combine both aerobics exercises like walking, jogging, biking and resistance training for total fitness and health.

The writer is Chief Physiotherapist, Asian Institute of Medical Sciences, Faridabad