- Inhale deeply from your abdominal area while contracting your abs.
- Hold it for a few seconds and gradually exhale through your mouth.
- Inhale again as you repeat the process again.
Always maintain a correct breathing pattern while performing resistance activities. Immediately prior to lifting a weight, inhale deeply. Hold the air in the lungs and gradually exhale as you perform the weight movement. Relax, then inhale deeply again as you repeat the process. Never hold your breath while you are performing resistance exercises!
Although it’s now widely acknowledged that strength training is just as essential for women as it is for men, some women continue to shy away from the weight section at the gym. If you still need convincing, here are some excellent reasons to take the plunge.
Low-back pain is a common problem, often estimated to afflict 80% of adults at some point in their lives. Back problems are the second leading cause of all office visits to primary care physicians. A majority of back problems are caused by weak or tight postural muscles and chronic poor body mechanics, such as slouching when sitting, driving in a hunched position, poor posture when standing, lifti…ng or exerting incorrectly, sleeping on a sagging mattress, or being unfit and carrying excess weight. It is difficult to have proper body mechanics if the primary muscles affecting the spine are too tight or too weak.
To prevent back pain and disability, strengthening the abdominals, spinal extensors, and scapular adductors, and stretching the spinal extensors, hip flexors, hamstrings and anterior chest muscles are helpful. Weight- bearing exercise is necessary to keep the bone mineral content high and maintain bone density. Body awareness and proper lifting techniques need to be practiced; most people need movement retraining since back pain can be the result of years of bad habits. Since back problems frequently occur in overweight individuals, maintaining an appropriate weight is important.
Chinyere Sam is a Certified Aerobics Instructor, Fitness Trainer and Advocate.