Facebook Frequently Asked Question: Strengthening Arms and Legs

 

 

 

 

 

Although I’m a personal trainer in the Vancouver, Washington area, I do also frequently get asked questions. They come to me from all over the country, as well as some from close to home. One of the questions I recently got from Karen M. is one that I often get from people.

Karen, like so many others, contacted me through Facebook in order to ask about how she can go about strengthening her arms and legs. She is retired now and looking for a way to build up strength. While she’s looking for a few good pointers, they can also be helpful to others who are seniors, retired, or who are baby boomers looking for a way to build up strength.

First of all, let’s look at a few of the reasons why it is important to build up the strength in your arms and legs. It doesn’t matter how young or old someone is, it is important to have strong arm and leg muscles. When you build the muscles in your arms and legs you will be able to perform activities more easily, such as biking, walking, taking the stairs, or whatever it may happen to be. Being fit and strong is also going to help you avoid injury, give you more speed, and as a senior it is going to continue to ensure you will have more independence.

Having muscle strength in your arms and legs is going to help you maintain your range of motion as you age. Once you retire, if you end up sitting around not doing anything your muscles are going to atrophy, or weaken. It is crucial that if you want to live good healthy retirement years that you build muscles in your arms and legs and you maintain them as you continue to age.

So what can you do to build that muscle and maintain it? First, I suggest working with a personal trainer, such as myself, so that I can put you on a program that is tailored to you and your lifestyle. Beyond that step, I would suggest you combine total body conditioning with strengthening your core muscles. Add in the arm and leg exercises to your already existing workout. A few things you can do include:

  • Take a barbell and do some walking curls with it. Start with a comfortable weight, but increase it over time. You will want to do 6 sets of this, with 8-10 reps per set.
  • You are familiar with sit-ups, but try the “chopper” sit-ups. To do this you will get in the sit-up form, come up as you normally would, but you will take your right hand and reach it over to touch the floor on your left side. Do the same with the other side. For this, do 6 sets that have 10-15 reps per set.
  • Start a routine of doing push-ups in order to help build your arms. Be sure to check out my post that explains how to start a push-up routine and build your arm strength.

These are a good way to get you started on building the strength in your arms and legs. As you age it is essential to maintain your strength. Working out each week is the only way to help you get there. If you are in the Vancouver, Washington area and would like to work with a personal trainer who can set you up on a plan just for you, be sure to contact me.

For more ways to strengthen your arms and legs CLICK HERE

Boomers, Training, and Olympians

 

 

 

 

 

 

What do baby boomers and the Olympians have in common? For those baby boomers who want to live life to the fullest, a lot! It may seem like baby boomers are just living their lives and going through the motions to some people, but for many of them their heart is filled with the same thing that fills the heart of an Olympian. And I mean beside the blood that’s pumping through it.

I’m talking about passion, drive, and perseverance. A baby boomer who wants to live a healthy lifestyle, train and get fit can learn a lot from an Olympian. No, they don’t have to become an Olympian, but picking up the attitude is going to make a world of difference.

The attitude of an Olympian is passion for what they are doing. They could not put in the time training that is required to make it to the Olympics if they were not passionate about what they were doing. They have a drive that keeps them going. If someone tells them they can’t do something, they push past it and keep going. They continue to persevere at every turn and every time there is a challenge that steps in their way. They don’t come up with excuses. Instead, they come up with plans, routines, and solutions that will take them from where they are to where they want to be, which this year is Sochi.

What does this have to do with baby boomers who want to be healthy? Adopt the same attitude and you will succeed! You have to want it, you have to work for it, and you have to let nothing stand in your way. If you continue on in your journey for the quest to be fit and health you will make it. You won’t let anything stand in your way.

There is a lot at stake for an Olympian. If they don’t make the cut they will have to find another job and the dreams of their passion may die. But there is a lot at stake for a baby boomer, too. If they don’t follow the plan to get fit and persevere, their health is at stake. They will likely experience a weakening of their body as they age, they will have more difficulty getting around, and they will probably not live the quality of life that they want to. Both the Olympian and the baby boomer have a lot at stake and following through with their goals, plans, and workouts are what is going to help them be successful.

Nobody can hold back an Olympian with a goal and a dream. The same can be said for the baby boomer on a mission to be healthy. It’s like the old saying goes… those who want to do something find a way. Those who don’t really want to will find an excuse!

One of the best places to start for your fitness goals is right here.