Strength Training? Yes we can!

As we grow older it becomes vital that we incorporate strength training into our exercise regimen in order to ward off the debilitating effects of sarcopenia, an age-related loss of muscle mass, strength and functionality. This is especially true for those of us taking immunosuppressants, as osteoporosis and sarcopenia are conditions for which we are already at an elevated risk of developing. As author and well-known trainer Will Brink explains, "Muscles generate the mechanical stress required to keep our bones healthy; when muscle activity is reduced it exacerbates the osteoporosis problem and a vicious circle is established, which accelerates the decline in health and functionality."

Where's a good place to start with strength training? Well, naturally we'll get the biggest bang for our buck by working our largest muscles, which are found in our lower regions. In training our legs, we burn more calories and jump-start our metabolism, as our hearts work hard to supply our glutes, thighs, hamstrings, calves, and lower back with fresh, oxygen-rich blood. According to former Navy SEAL Stew Smith at military.com, we burn at least 200% more calories by adding squats and lunges to our walks or jogs.

Good examples of squats and lunges are all over the Internet. My personal favorite squatting exhibition is found in the video link below. Here, kidney transplant recipient Luke Edwards is seen perfoming box squats, Westside Barbell-style. It goes without saying that I do not begin to approach Mr. Edwards' level of strength or ever imagine myself lifting that kind of weight. However, I do find his performance to be quite inspiring. I would say that, in Mr. Edwards case, the answer to the question of strength training is: Mission Accomplished!

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