Add strength training to your fitness routine

Strength training is building muscle strength and size. Lean muscle burn calories more efficiently. Lean muscles help to reduce or eliminate chronic conditions such as arthritis and osteoporosis. So, incorporate strength training to your routine three to four times a week.

Here are some easy things you can add:

• Push-ups to build upper body strength. This may be the most difficult to practice. Try slowly and increase the count and intensity. You do not need to add too many.
• Lunges
• Cords; use portable cords and try wrapping around stationary objects.
• Weights; select appropriate weight. This will strengthen your bones. Do not sit down while you are weight lifting. Doing presses and curls will help you to develop leaner muscles faster.
• Yoga and tai chi; stimulate multiple muscle groups.
• Play with your kids; Pump your legs while you are on the swing set to work your lower body as well as your abs, arms and back muscle.

If you have a health condition, please consult your doctor before starting any strength training. When you start a program, do not repeat the same routine. Mix them so you will be working with different group of muscles.