Going from strength to strength 

I was inspired by Derek’s entry in January’s Needham Link to put pen to paper.  Government guidelines recommend 150 minutes of moderate intensity aerobic activity a week or 75 minutes of vigorous aerobic activity plus strength exercises on 2 days. 

Strength exercises focus on working particular groups of muscles in the body and are counted in repetitions and sets. A repetition is 1 complete movement of an activity, like sit-ups. A set is a group of repetitions.

For each exercise, try to do 8 to 12 repetitions in each set. Try to do at least 1 set of each muscle-strengthening activity. You'll get even more benefits if you do 2 or 3 sets. To get health benefits from muscle-strengthening activities, you should do them to the point where you struggle to complete another repetition. 

In this edition we look at how to perform the squat, an excellent strength exercise for working and toning the muscles in the lower body.

1. Make sure you warm up first. eg: marching on the spot, rotating the shoulders, small knee raises or heel digs to get the body moving.
2. Stand with your fee shoulder-width apart.
3. Hands can rest on your thighs (easier option) or stretch out in front (harder option).
4. Lower yourself by bending your knees.
5. The ideal position is to get your thighs parallel to the floor but on your first few attempts just go as low as feels comfortable.
6. Keep your back straight, chest and chin lifted and don’t let your knees extend over your toes.  The movement is like sitting on a chair.

Please note that if you are new to exercise or unsure about your suitability to undertake an exercise programme, always consult your doctor first.

 Emily Orford

Emily is a qualified aerobics instructor and runs weekly fitness classes. For more info, please contact Emily via needhamlink@gmail.com