Jan 2, 20224 min read

Why not get out of the 40%?

You may ask what that number indicates; I’ll tell you. It’s the number of people who could’ve prevented their own death if they took matters into their own hands. According to the CDC, “nearly 900,000 Americans die prematurely from the five leading causes of death – yet 20 percent to 40 percent of the deaths from each cause could be prevented.”

Out of the 5 leading causes of death in the USA (heart disease, cancer, chronic lower respiratory diseases, stroke, and unintentional injuries) 4 of them name “lack of physical activity” in the category of modifiable risk factors. So, you may ask yourself at this point, wow, maybe I should start a resistance training program? The answer is definitely. I can help - here’s what to do. (1)

“People who are physically active for about 150 minutes a week have a 33% lower risk of all-cause mortality than those who are physically inactive. You don’t have to do high amounts of activity or vigorous-intensity activity to reduce your risk of premature death. Benefits start to accumulate with any amount of moderate or vigorous physical activity.” (4) Moreover, it is clear additional benefits will accumulate if a resistance training program is part of that 150 minutes. So why not get 2 birds with 1 stone? Improve your bone mineral density, cardiovascular fitness, muscle strength, and mental health.

How to Design a Program!

Your Goals
warm-up and cool-down
choice and order of exercise
training intensity and volume
rest intervals between sets and exercises
repetition velocity
training frequency
program variation

Above are the important factors to consider when looking into, designing, or implementing a resistance training program. Most importantly, however, is the optimized workout which is highly refined to fit your exact goals and needs based on what you would like to achieve. Whether you need to get strong to run your first half marathon, stay strong for skiing, strengthen for the golf game, or just want to walk your pup and feel strong! Starting to get nervous? This may be more challenging than you thought? No worries! I have you covered!

Use dynamic warm-up exercises integrated into the training program.
Why? The main objective of warming-up is to induce both temperature and non-temperature related responses to optimize performance. These responses include increasing muscle temperature, initiating metabolic and circulatory adjustments, and preparing psychologically for the upcoming task. (7)
Perform exercises in a particular sequence during training. In general, work large muscle groups before small muscle groups and complex, multi-joint exercises before single-joint exercises. Include all muscle groups, including core muscles, in a resistance training program.
Why? The most important factor to consider is using the SAID principle. Specific adaptations to imposed demands. So, depending on your goals, make sure to structure your program with exercises that emulate and balance your activity. This is also where I can really help you out.
Perform the various exercises through the full range of motion with proper technique.
Why? To be in an optimal place for longevity, you will want access to the corners of your body which you may not always spend time using. This will allow blood flow to access the area and provide the necessary nutrient exchange which enhances your resistance training.
Followed up with a cool-down period integrating appropriate stretching techniques.
Cooling down after your workout allows for a gradual recovery of pre exercise heart rate and blood pressure. Performing active cool-downs may partially prevent immune system depression and promote faster recovery of the cardiovascular and respiratory systems. (9) In addition, depending on your PT’s recommendations you may need to target specific areas to “stretch” muscles which may be "tight". (8)

Training Parameters Based on Age

Adolescents - 12 to 18 years old (3)

Youth resistance training programs should be technique driven and consistent with the needs, abilities, and maturity level of the participants.
Intensity - 1 to 2 sets of 8 to 12 repetitions @ ( ≤ 60% 1 RM)
Length - 20 to 30 minutes per session
Days - 2 to 3 times per week on nonconsecutive days

Adults - 18 to 60 years old (6)

Intensity - 2 to 3 sets of 8 to 12 repetitions @ (60 - 85% 1 RM)
Length - 20 to 60 minutes per session
Days - 2 to 3 times per week

Older Adults - 60 and Up

Intensity - 2 to 3 sets of 6–12 repetitions at @ (50–85% of 1RM)
Length - 20 to 60 minutes per session
Days - 2 to 3 times per week

As always, it’s important to talk with your Physical Therapist (PT) about the appropriate exercises which may augment your physical therapy. However, some clinics may not be able to help or will refer you out to see a personal trainer. This is where things get complicated and can become a hassle. Not to worry! I've created a program integrating your PT exercises with a long term resistance training protocol. This will keep you in optimal shape for the duration of your life. I want you, as my client, to care about your health as much as I do and that is why I built A35 Fitness.

Stop waiting and get started today!