From Dan Wold, Superintendent of Eureka School District, Nevada – also the drummer in the band. Here is his tip for the week, shared with me and my readers.
This time of year there always seems to be a renewed interest in fitness, and we know that folks who are physically fit are more stress-hardy. So, for the next few weeks, we are going to briefly review training for strength, endurance and flexibility. All three are important!
Strength training encourages hormone production, joint strength, and balance; strength training improves bone density, posture, confidence, and fights depression. Wow!
We do not need to do a dozen exercises; an upper-body push (bench, military), an upper-body pull (pull-ups, curls) a lower-body push (squats, leg-press) and a lower-body pull (dead-lift, windmills) are enough. As you do these, always maintain an athletic posture and correct form. If you vary the placement of your feet, the angle of your body, and the weight, repetitions and number of sets, a great variety is possible with just four exercises.
Strength training doesn’t have to be “weights;” it can be any resistance (“Isometrics” are making a comeback). I can do my whole workout with one pair of 25-pound dumbbells in 20 minutes.
If strength training is new for you, please make sure to start slowly and maintain correct form; getting injured is stressful!