Exercise is good for your bones, but not all exercise improves bone strength. Certain criteria must be met if your goal is to improve bone mineral density and build stronger bones. The exercise must increase force on your bones and surprise your skeletal system. Elliptical trainers provide non-impact, weight-bearing aerobic activity with lower joint stress than running. They can improve balance, coordination, muscular endurance and aerobic capacity, but after you’ve used an elliptical machine for awhile, it won’t have much effect on bone density.
Home swimming pools provide an easily accessed workout option in the United States, with 10.4 million residential swimming pools in the United States in 2011, according to the Centers for Disease Control and Prevention. Depending on the size and depth of your swimming pool, you have a multitude of options for incorporating aquatic exercise into your regimen. Lap swimming provides an excellent workout, but if your pool is small you can still burn calories, improve your endurance and boost your strength with other water exercises.
Read the complete article now: http://livehealthy.chron.com/swimming-pool-exercises-workouts-home-use-6467.html
If you think of water aerobics as an easy workout where people bob and float around the pool, think again. A water aerobics workout challenges your heart, lungs and muscles, and because the water surrounds your body, it provides resistance in every direction. Weight training on land strengthens muscles by lifting a weight against the force of gravity and the same muscle contracts to both lift and lower the weight, potentially leading to greater strength gains.
- Video: A Water Aerobics How-To (health.usnews.com)
Only about 40 percent of older adults engage in regular physical activity and even fewer do strength training, according to the Healthy Aging Research Network. By incorporating resistance cord training into your morning routine, you’ll wake up your muscles and strengthen them. A resistance cord is an elastic cord with handles on each end. When stretched, the cord provides resistance, challenging your muscles to stretch the cord, as well as to stabilize against the elasticity. Many seniors enjoy using a resistance cord because it’s an inexpensive, transportable, easy-to-use tool for improving strength, flexibility and balance.
- The Range of Motion Exercises and Resistance Bands (cindykillip.wordpress.com)
- Women Need More Strength Training. (salusfitness.ca)
It’s a crazy, busy, multitasking world and time is at a premium. If you’re looking for ways to make your workouts more efficient, you may be tempted to wear a weighted vest. Weighted vests can help you burn more calories and increase muscle and bone strength, but if used incorrectly, they can hurt your back. Make sure you follow safety guidelines to minimize your risk when using a weighted vest.
Read more now . . . http://woman.thenest.com/weighted-vest-bad-back-20133.html
Every joint in your body has a specific range of motion. If your muscles are imbalanced or you experience periods of prolonged inactivity, your muscles and connective tissue may get tight and restrict a joint’s movement. Ideally, all of your muscles and connective tissue will be equally strong and flexible, so you can move your joints through their full range. Resistance bands are a good tool to improve range of motion, because they provide resistance to strengthen muscles, as well as support to stretch them.
Tired muscles are a common concern no matter what your age or activity level. Your muscles may be tired from a workout, yard work, a chronic medical condition or from rehabilitating an injury. An aquatic-based recovery workout reduces muscle fatigue and post-exercise pain, partly because the hydrostatic properties of water help decrease inflammation, according to a study in the “International Journal of Sports Medicine.” Dynamic range-of-motion exercises combined with diaphragmatic breathing also decrease muscular tension and increase relaxation. Stand chest deep in a swimming pool and perform these fluid, gentle movements to facilitate muscle recovery of your major muscle groups. Do 10 to 20 repetitions of each exercise.