We are trained to believe that if you’re skinny then you’re healthy. Why is this? Just because someone is skinny doesn’t mean that they are physically strong, have healthy hormones, blood pressure or even cholesterol etc.. Believe it or not those skinny people you see walking around may actually be carrying excess weight on them because of their high body fat to low muscle ratio. We classify these types as skinny fats. Having a body with excess weight on it is just one small part of the equation to getting healthy.
In this month’s newsletter we wanted to touch upon the importance of physical strength, which is important for everyone. Physical strength is necessary for many reasons: It helps to increase muscle mass, prevents osteoporosis, prevents/reduces injury, corrects muscle imbalances and reduces pain just to name a few.
Take The Strength Test
Below is a list of exercises for you to perform to see how strong you are. If you can do all the exercise with the correct form and for the designated amount of time listed then congratulations you are strong and keep it up. If you can’t we suggest giving us a call or finding someone in your area to help get you started on a strength exercise program.
Squat: This is the most challenging for everyone because typically it is done with incorrect form. To perform correctly, squat down as if you are sitting in a chair. Your head and chest need to be facing forward and your thighs need to be parallel to the floor. You should feel most of your weight in your heals and should be able to lift your toes off the floor; your knees should not go past your toes. Perform this up and down motion for 12 times. If you are unable to perform for 12 times or lose your form along the way then you have failed the squat portion of the test.
Lunge: In a standing position place your right foot out in front of you and your left foot behind you-stay up on your toes of your left foot, bend your left knee towards the floor then rise back up, this completes one full lunge. Perform for 12 times then switch sides and perform 12 again. If you are able to perform 12 lunges on each side you have passed the test, if not you have failed this portion.
Standing on one leg: Raise your left leg up by bringing your knee up towards your chest while standing on your right leg. Hold this position for 10 seconds. Then switch sides. If you are able to stand on each leg for 10 seconds you have passed the test, if not then you have failed.
Push-ups: come down to the floor on your hands and knees. Placing your hands on the floor and lifting your knees up so that you are up on your toes lower your chest to the floor and rise back up. Perform for 12 times. Modification for females is to place your hands on the floor keeping your knees on the floor and cross your feet at your ankles. Now try to lower your chest to the floor for 12 times. If you are able to perform 12 you have passed the test if not you have failed.
Sit-ups: place your feet under something sturdy or have someone hold your ankles. Cross your arms across your chest and pull your chest up towards your legs for 12 times. If you can perform 12 then you have passed if not you have failed.
We hope that by taking this test it gave you some insight on what it means to be healthy and strong regardless if you are thin or carrying a few extra pounds. If you have any questions, concerns or would like to set up a strength training appointment please feel free to give us a call.
To strong & healthy bones…