Page 3 - What Women Want Three Rivers May 2015

Sunday, May 3, 2015 • An Advertising Supplement to the Three Rivers Edition of the Arkansas Democrat-Gazette • What Women Want • 3SS featured business
UNITY HEALTHWHITE COUNTY MEDICAL CENTER
3214 E. Race Ave., Searcy 501-268-6121
Unity-Health.org
As the leading health care provider in a 10-county area, Unity Health and its associates strive to improve the quality and well-be- ing of the communities the hospital serves through compassionate care. Now with locations in White, Jackson and Cleburne counties, Unity Health continues to grow to meet the health care needs of Arkansans. With more than 150 physicians and numerous specialty services, Unity Health is providing a healthier Arkansas. For more information about services or how to live a health-centered life, “Like” Unity Health on Facebook or visit Unity-Health.org.
Strength training can be beneficial to women by helping them to develop and maintain strong bones, which can reduce their risk for osteoporosis.
FEEL THE BURN
How to get the most from strength training
Strength training might once have been the realm of hulking males aiming to build as much muscle as possible, but active adults now recognize that strength training is beneficial to men and women alike.
In fact, strength training can be especially beneficial to women, helping them develop and maintain strong bones and thereby reducing their risk for osteoporosis, a medical condition that afflicts more women than men and is characterized by weak or brittle bones.
Though women over 50 are most susceptible to osteoporosis, women of all ages can benefit from strength training. Those who are unfamiliar with such exercise may be hesitant to dive right in for fear of injury or due to the sometimes intimidating nature of strength-training sections at fitness centers. But the following tips should help women overcome any such fears as they adapt to fitness regimens that include regular strength training.
• Work with a trainer initially.
Strength training is great for the body, but women who have never before lifted a weight might want to employ the services of a personal trainer until they are comfortable enough to go it alone. Personal train- ers can ensure you are performing exercises correctly and not in a way that can cause injury. In addition, trainers can answer questions you might have and help you establish strength-training goals.
Dr. Thomas Day, an orthopedic surgeon for Unity Health’s Orthope- dic and Spine Center in Searcy, said a trainer “can help if you are new to weight training or need someone to give you a little push. They can help design a routine that makes the most efficient use of your workout time.”
A trainer can also help with prop- er form, as well as show someone what machines to use and how to use them, said Hunter Platt, a physical therapist with White River Medical Center Physical Rehabilitation Out- patient Services in Batesville.
“A lot of people get into an exer- cise program and don’t realize how to perform the exercises correctly,
and they end up injuring them- selves, and that discourages them from continuing exercise pro- grams,” Platt said.
• Begin with light weights. When starting a strength-training regi- men, use lighter weights, only in- creasing the weight once you are confident you have the motion of an exercise down pat and need a greater challenge.
“This all depends on your be- ginning level of strength and expe- rience,” Day said. “A good rule of thumb is to use enough weight to allow you to perform three sets of 10 repetitions, each set in a manner that is a little hard but possible.”
If you don’t want to add too much weight, you can increase the number of reps so your workout stays challenging.
• Expect some soreness, but take stock of any aches and pains. You should expect to feel some mod- erate soreness after your first few strength-training sessions.
“Next-day muscle soreness is nor- mal and will go away if you repeat your exercise regimen the following day,” Day said. “Any pain that contin- ues to persist after four or five days means that you need to back off.”
That soreness likely stems from your body never before engaging its muscles in the way strength training does. But any persistent aches and pains should be taken seriously. It’s important to take note of where the pain is coming from, which can in- dicate whether or not you are per- forming exercises correctly. For ex- ample, your shoulders should not be inflamed or aching during or after a biceps workout. If they are, your form is probably off, and you should consult a trainer to help ensure your form is correct and you are not risk- ing injury. Platt said using cold packs and gentle stretching can also re- lieve soreness in the body. He also
said that people should wait at least 48 hours between strength workouts on the same muscle group to give muscles time to recover.
• Work the entire body. Adequate strength training targets various muscles in the body, not just the arms. Women should make sure their strength training regimens in- clude exercises for their shoulders, back, chest, arms and legs. Focus on one or two muscle groups during each workout.
“There is less strain on the body, especially for older folks, if you break it up into smaller regimens that you do on alternate days,” Day said.
• Spice things up from time to time. Many people eventually grow bored with their strength-training regimens. Women can spice up their regimens by adding repeti- tions and lowering weights every four to six weeks or routinely look- ing for new muscle-specific exer- cises to replace exercises that have grown boring.
“It is important to change things up a bit. Even minor changes will cause you to use slightly different muscle groups, and this will ultimate- ly help your overall strength and bal- ance,” Day said.
Some women may be concerned they will put on too much muscle and end up looking bulky. Platt said that as long as a person is not using too much weight, this should not be a problem. He suggests be- tween eight and 12 repetitions with enough weight to provide ade- quate resistance while maintaining proper form.
“That’s the best way to improve strength with any muscles that you’re trying to target,” he said.
Strength training might be most often associated with men, but wom- en can benefit from lifting weights in the immediate future and for years to come.
— Courtesy Metro Creative Services, with contributions by Bruce Guthrie and Cody Graves, special sections writers