Cooperative Living March 2023 - 7

HAPPY & HEALTHY
Weight, W ⁴₅
by Vanessa LaFaso Stolarski, Contributing Columnist
Discover the secret to weight maintenance
F
or decades, we as a nation generally believed
cardiovascular exercises were the key to weight loss
and longevity. Who remembers Olympic track stars
and triathletes posing on Wheaties boxes? While it's true
that exercises like walking, swimming and biking are
important for heart health, more recent research has shown
that maintaining muscle mass percentage significantly slows
the aging process.
As a bonus, muscle mass also helps our ability to avoid
joint pain and unwanted weight gain. If you think about it,
it's logical. Your muscles not only help you feel strong and
capable, but they also support your skeleton. The less muscle
tissue you have, the more prone you are to joint pain.
Additionally, muscles allow us to take in more " couch
calories. " Because muscles burn calories at rest, ifwe stay
calories at rest, ifwe stay
muscular, we don't have to work
●●●'t Tell Me
Bands are a
safe way to achieve
increased muscle
with a low risk
of injury.
quite so hard to maintain a healthy
weight. Yes, you read that correctly. The more muscle mass
you have, the less you have to work to maintain a healthy
weight.
Weightlifting is one way to add muscle. If you've never
tried weightlifting before, or it's been a few years, start
with resistance bands. Bands are a very safe way to achieve
increased muscle with a very low risk of injury. Most come
in varying widths from least resistant to most.
Owning a whole set will allow you to increase the
difficulty as you grow stronger. One of the keys to building
muscle is challenging yourself, so it's a good idea to increase
your reps or resistance as soon as the movement becomes
too easy. Safely challenging yourself is the key. 
A FULL-BODY WORKOUT USING RESISTANCE BANDS:
OVERHEAD PRESS [3 x 12]
Stand in the middle of the band with both feet next to each other. Grab both
sides of the band in each hand. Raise your arms over your head until your
arms are straight. Repeat 12 times. Rest 90 seconds. Do two more rounds.
TYPES OF BANDS
Theraband Loops:
Flat, thin loops of latex or synthetic
rubber without handles. Therabands
are great for stabilizing joints while
moving your body.
Tube Bands:
Rounded tubes of rubber with
handles. Versatile for training
both upper and lower body.
Super Bands:
Flat, heavy rubber loops that are
longer and thicker than Therabands.
Similar to tube bands, these can be
used for almost every basic lifting
movement from squats to presses.
Important Note:
When building muscle tissue,
always aim for three sets or rounds
of 12 to 18 repetitions whether
using bands or weights. Always
make sure you rest for at least
90 seconds in between sets.
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BANDED CHAIR SQUAT [3 x 12]
Slide a Theraband over your legs like you are putting on pants and place it
about 4-5 inches above your knee caps. Sit down on the chair while pushing
your knees out against the band the whole time. Stand up and squeeze
your butt. Repeat 12 times. Rest 90 seconds. Do two more rounds.
BANDED BICEP CURLS [3 x 12]
Stand in the middle of the band with both feet next to each other. Grab both
handles of a tube band. Keeping your elbows close to your torso, pull your
hand toward your shoulder then release the band back down. Repeat 12 times.
Rest 90 seconds. Do two more rounds.
BANDED GOOD MORNINGS [3 x 12]
Stand in the middle of the band with both feet next to each other. Loop the band over your head
and rest it on the bottom of your neck where your shoulders begin. (Also known as the trapezius
muscles or " traps. " ) Hinge your hips back. While keeping legs straight and knees relaxed, bend
forward until you feel a stretch in the back of your legs. Stand back up and squeeze your buttocks.
Repeat 12 times. Rest 90 seconds. Do two more rounds.
VanessaLaFaso Stolarski is a certifiednutrition counselor, weightlifting coach,
life coach and stress management specialist.
All health-related content and media provided by Cooperative Living or its website(s) is created and published for informational purposes
only. It is not a substitute for professional medical advice and should not be relied on as health or personal advice. Always seek the guidance
of your doctor or other qualified health professional with any questions you may have regarding your health or a medical condition.
March 2023 ● Cooperative Living ●
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Cooperative Living March 2023

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