Get Stronger...

 The CDC recommends that we strength train two or more days per week, using weights or resistance bands, involving all muscle groups.  I've been weightlifting since high school, shortly after my concussion freshman year.  When vertigo and balance issues lingered for months (then years), Post Concussion Syndrome took away my ability to continue my competitive dance career.  I needed to find a new way to exercise that didn't aggravate my on-going concussion symptoms.  As the years went by, weightlifting remained a core part of movement strategy through undergraduate and graduate school.  As a bonus to helping make my body leaner, it has also been great way for me to deal with the mental stress of being a student.
Crazy fact time: Did you know that inactive adults will lose 3-8% of muscle mass per decade?
Strength training can boost your long-term health in so many ways:

• Improves balance, posture and physical performance.
• Improves cognitive abilities (makes your brain work better!)
• Increases insulin sensitivity (think diabetes here)
• Improved cardiovascular health.
• Improved bone development (some studies show 1-3% increase in bone mineral density)

So how much and when?  More research is needed to know exactly how long a strength training workout needs to be.  But what we do know is that people who perform 30-60 minutes of strength training per week have a 10-20% lower risk of dying from any cause during the study period. (British Journal of Sports Medicine, Vol 56, Issue 13).  As mentioned above, the key is two days per week according to the CDC.
While we want to work all major muscle groups, it is important not to work any single muscle group two days in a row.  Instead, take a day off between that group of muscles.  Many people alternate days and will do upper body one day, and lower body the next.  
If you're new to weightlifting, I encourage you to find a personal trainer for some instruction and supervision to get you started safely, with proper form and technique.  Stay tuned for more tips about weightlifting...

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