Strength and conditioning: Something for everyone

Aug 14, 2017

Fitness terms and workout plans abound.

Strength and conditioning exercises are often recommended. What does this pairing do for your health and fitness?

Marshfield Clinic Health System physical therapist Melissa Aul provides answers.

“Strength and conditioning is a term for exercise or activity that uses resistance training (strength) but also includes repetition or sustained activity for cardiovascular effects (conditioning). A good work out plan also will add a balance and flexibility component, like yoga,” Aul said.

Young woman working out at home doing planks - Strength and conditioning — There are inexpensive alternatives to machines, weights and gym memberships. Try bands or body-weight exercises.

How is strength and conditioning beneficial?

Like all exercise, pairing strength and conditioning provides a number of benefits:

Improves mental health.
Lowers resting blood pressure.
Helps manage health conditions.
Builds muscle and endurance.
Simplifies daily activities.

“A good exercise routine ideally will lead to a noticeable improvement in your ability to do your day to day activity, manage joint stiffness that comes with aging, and confidence to try something new,” Aul said.

Will it cost time and money?

Strength and conditioning doesn’t have to be time consuming or expensive. These are misconceptions people often associate with new workout routines.

“Choose a program that seems “doable” for your starting ability but allows for a gradual progression of difficulty. Keep trying programs until you find one that you enjoy and feel good about doing regularly. If you are looking for the structure and “company” of an online video class that doesn’t require equipment or skill, try walkathome.com,” she said.

Time: Just 10-15 minute time chunks of strength and conditioning a few times throughout your day can provide health benefits. Other exercise prescriptions vary depending on the type of training.
Equipment and expenses: There are inexpensive alternatives to machines, weights and gym memberships. Try bands or body-weight exercises.

Can I find strength and conditioning workouts online?

Yes, but be careful.

“Take caution with any online program,” Aul said. “Consider talking to a doctor, physical therapist, athletic trainer or personal trainer to get started with a strength and conditioning program specific to your needs.”

Talk with your provider prior to beginning a program of regular physical activity.

4 responses to “Strength and conditioning: Something for everyone”

Albert K

Aug 19, 2017

Must be over tired for I replied with a long letter to both of you an then pushed the wrong something. Darn it all. Told you about my last 2 days of work. YA, I over did it. I'm going to bed. Will let you know how my night went tomorrow.

Reply
Albert Kroll

Aug 17, 2017

I have idiopathic/poly neuropathy of my feet. Both R/L give me the same uncomfortable sensations plus a feeling of wax (cold) covering from heals to the top anterior area of each foot. I also experience severe (9) spasms of the gastrocnemious and rectus/satorius muscles bilaterally. Spasms/cramps are triggered by flexing them. I am very active and at 72 yoa do a lot of things I should not. Helping the elderly with many tasks that they are no longer able to do. One spouse has ben interned and therefor are left to the progression of old age. I am not diabetic and am allergic to Lyrica. All else being normal. ABI is .98/all labs are normal. Already take what neurologist recommend. So I'm thinking that I need to do routine exercises for my legs. There is a component feeling weakness in them yet are strong. Stumbling from time to time is the result of my body moving faster then my legs. Have fallen many times (forward) yet catch myself with my arms and hands.
These issues have been presented to 6 MD's, Internal/neurologists/FP/and chiropractors and all of course have different answers for my dilemma. Have had 2 Lami's, one with 3 levels L4,L5,S1 and each of the surgeons have said that my issues are not due to my surgeries. What about blood flow.
I'm thinking that I need to slowly increase certain leg muscle exercises and apply heat to the back of my knees for increasing blood flow and specific exercises for my leg and foot problems. Any advice would be helpful. Don't tell me to see a MD. Looking for leg exercises to increase blood flow and flexibility. Send some recommended solutions. Thank You for your help. Al Kroll

Reply
1. Kirsten Shakal, Shine365 Editor
  
  Aug 17, 2017
  
  Hi, Albert. We cannot provide individualized medical advice on this forum. However, I'd be happy to share this topic with our Shine365 team – leg exercises to increase blood flow and flexibility.
  
  You might also be interested in looking at our current exercise posts:
  Get more core (5 exercise videos): https://shine365.marshfieldclinic.org/tag/get-more-core/
  Weight-bearing exercises: https://shine365.marshfieldclinic.org/bone-joint/build-bones-simple-weight-bearing-exercise/
  Yoga (informative stories and exercises): https://shine365.marshfieldclinic.org/tag/yoga/
  
  Thank you for reading Shine365. I will let you know if our team pursues exercises specific to blood flow and flexibility.
  
  Best,
  Kirstie
  
  Reply
2. Heather
  
  Aug 18, 2017
  
  Al – I don't see PT on your list of providers you have seen. You may want to consider an evaluation by a physical therapist to provide a personalized exercise program that can address flexibility, strengthening, and balance all in one. Asking one of the physicians you listed for a PT referral would be a good first step.
  
  Reply