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Build Muscles, Lose Weight by Adding Strength Training to Your Workout

Most exercise programs consist of aerobic conditioning, flexibility exercises and strength training. In strength training, you add resistance to a particular movement to overload your muscles, which makes them work harder and become stronger.

Strength training can offer many benefits, including increased muscle tone, strength, endurance and bone density. Strength training also improves balance and coordination and decreases the risk of injury when you are active.

As we age, we lose muscle mass, which decreases metabolism, so establishing a strength program will not only increase muscles, it will boost metabolism. Finally, a strength program will make daily activities such as doing the laundry or yard work easier, and of course, it will increase your performance in your favorite sport.

The most common strength training routines involve free weights such as weight plates added to barbells, fixed barbells, dumbbells, kettlebells and medicine balls to name a few. Weight machines are another option as well as body weight exercises such as push-ups and pull-ups.

Getting started

The No. 1 factor to consider when beginning a strength-training program is safety. So check with your physician before starting a strength training routine. While you can reap  many benefits from strength training, performing the exercises incorrectly will put you at risk for injury.

If you are a member of a fitness center, health club or recreation center, ask the staff for guidance on how to use the strength machines. Many people prefer to do their strength program at home, so before beginning, it would be beneficial to consult with a strength and conditioning specialist. He or she can help you develop a safe program that uses the proper lifting techniques.

A general guideline for improving strength is to exercise each major muscle group at least twice a week. This could be performed as a whole body workout or by doing a split routine performing upper body exercises twice a week, then lower body exercises twice a week.

Be sure to give yourself proper rest between strength training sessions. Always begin with a light warm up such as riding a stationary bike or an elliptical machine; five to 10 minutes should be sufficient.

Three sets of an exercise with eight to 12 repetitions has been a long-time standard for an effective strength program. However, finding time to exercise may be a challenge. Recent research shows that many people see results with one or two sets of eight to 15 repetitions of a particular exercise.

Pushing the muscle to fatigue is a key factor. Choose a weight that is heavy enough to fatigue your muscles in eight to 15 repetitions. As exercise becomes easier, you can progressively increase the amount of resistance.

Finally, as you get stronger in your strength-training program, try varying the exercises you perform. Different exercises or varying the weight training equipment in your routine should keep your program fresh and exciting.

SOURCE: https://health.clevelandclinic.org/2016/10/build-muscles-lose-weight-by-adding-strength-training-to-your-workout/


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Practice Policy Update Regarding COVID-19

Dear Patients:

Our patients, employees and family are our top priority at Long Island Spine Specialists, P.C.

We ask you to not visit any of our locations if you have symptoms such as fever, sneezing, coughing and possible shortness of breath.

Please cancel your appointment and re-schedule once you are feeling better and are no longer suffering with symptoms.

Only non-symptomatic patients will be seen. No exceptions.

Accompanying family members – including children – are asked to remain in the waiting area and will not be allowed to enter the exam rooms.

During this time of high concern regarding the spread of COVID-19 (Coronavirus) we are taking extra precautions to maintain the highest possible standards of safety and cleanliness. Please be advised that we are carefully following recommendations from both the CDC and WHO and are here to help guide you through this time if needed.

Some steps we are taking to keeping safe:

  1. We know how important cleanliness is and always maintain the highest standards of cleanliness. To further offer you peace of mind, we have increased the frequency of the cleaning of our office.
  2. Rest assured that hand washing is strictly followed. Hand sanitizer is available to all staff and patients.
  3. Additionally, if you have recently traveled to a country with high rates of the coronavirus or have been on a cruise, please reschedule your visit for at least 14 days from your return date. We will gladly accommodate your needs to reschedule. At that time, a telehealth interface can be arranged if necessary.

Find up-to-date and accurate information on the Centers for Disease Control and Prevention (CDC) website and feel free to reach out with questions.

- Your team at Long Island Spine Specialists, P.C.

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Thank you very much for contacting Long Island Spine Specialists, P.C.

To best serve your individual needs, please choose from the following options:

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To learn more about Long Island Spine Specialists – and to discover how we can relieve your pain and help you find an improved quality of life – please contact our office today and schedule a consultation.

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