We have now reached the fourth part of this series – your opportunity to get the inside track on our classes as we take you up and over our metaphorical hill.
We’re at the summit! Give yourself a pat on the back!
Now that your heart is pumping plenty of blood and oxygen around your body from the previous cardio routines, your muscles are nicely warmed up, and you’ve loosened up your joints, it is the ideal time to focus on muscle strengthening.
What are muscle strengthening exercises, why do we include them in our classes, and how do they benefit your workout?
Start with the Warm Up blog if you have not yet seen the earlier instalments.
Why do we need muscle strengthening exercises?
We need our muscles to move, simple as that. Weak muscles leave your joints and tissue vulnerable to injury because they cannot brace them as effectively as strong ones.
As with the other types of exercise, muscle strengthening exercises improve mobility and balance, which reduces the risk of injury. Another notable benefit is greater efficiency – your muscles become stronger, and you become less tired when you exercise.
Muscle strengthening exercises can also delay the onset of arthritic conditions.
How do they work?
Muscle strengthening exercises build up our muscles, and each muscle group requires a different type of exercise. The exercises we include in our strengthening routines focus on each group in turn or even a couple at a time.
Weights ‘Can’ Help
Our strengthening routines focus on ‘resistance’ – for instance, clenching our fists to activate arm muscles and imagining we are slowly lifting and lowering shopping bags. They can also be done using light weights, but there is no need to purchase any special equipment. We regularly suggest that those participating in our Zoom classes grab a couple of cans from their kitchen cupboard (e.g., tuna, sweetcorn for lighter or beans, soup for heavier) and have even invited people to bring cans to our onsite classes.
Examples of muscle strengthening exercises
Bicep curls – Clench your fists (or use your weights) and sit tall with your tummy tight. Imagine you are lifting heavy shopping bags, and remember to lower slowly, still keeping the resistance.
Triceps – Tuck your elbow against your body. Straighten and bend your arm from the elbow, imagining you have a five-pound note tucked under your armpit.
Shoulder presses – Sit tall with your tummy tight, push your arms up as high as it feels comfortable, then lower and repeat.
Pull and grab – Grab and pull back. Remember you are pulling from the shoulder blades.
All movements are slow and controlled. The key is resistance.
Making it relatable and functional
From encouraging you to lift imaginary shopping bags to using cans from your kitchen cupboard as weights, we believe in making our classes as relatable as possible. We can all benefit from including exercise and movement in our daily lives, and it is so much easier when you can link it to everyday activities and use objects you have around the house.
Onsite group classes
There are many benefits to joining one of our online classes. For example, you can exercise in the comfort of your own home, it’s convenient and flexible. Yet there are equally as many benefits to exercising in a live group class, our ‘Social Cafe’ after each class is just one. We really are so much more than exercise. Come and find out for yourself.
See what seated chair exercise classes we have coming up.
Other blogs in this series
The MOVEability Way – Part One – Warm Up
The MOVEability Way – Part Two – Mobilising Exercises
The MOVEability Way – Part Three – Aerobic and Cardio Exercises