Penn State Extension Offering Strength Training Program
Strength training can be vital to maintaining good health as we age. Penn State Extension is offering a special 8-week course known as LIFT (Lifelong Improvements through Fitness Together) in Clearfield starting Sept. 16. LIFT is a group-based strength training program for inactive to moderately active adults over 40. (Photo courtesy of Penn State Extension)
By Julie Rae Rickard
CLEARFIELD – Looking for a lift to your fitness routine this fall? A program from Penn State Extension may be able to help.
The LIFT (Lifelong Improvements through Fitness Together) is a “group-based strength training program for inactive to moderately active adults over 40”, according to information from Penn State Extension’s website.
“Through moderated training exercises and basic nutrition information, participants will work toward achieving their personal goals in a group setting,” according to a press release.
“The program is designed to improve strength, posture and flexibility, as well as emphasize the benefits of a healthy diet.
“According to organizers, improved strength and bone density may reduce participants’ risk of osteoporosis and related fractures. In addition, the program may lower the risk of diabetes, heart disease, arthritis, depression and obesity.
“Instructors note that this engaging, group-driven program serves to foster a sense of community, which has been linked to improved self-confidence, mood and vitality.”
The LIFT program which lasts eight weeks will be held on Mondays and Wednesdays starting Sept. 16 from 5:15 p.m. – 6:30 p.m. at the Clearfield County Career & Technology Center, 1620 River Road., in Clearfield.
The sessions include “an active warm-up, eight core strength-training exercises and a cool down”, according to the website.
The warm-up lasts five minutes and is followed by “eight to 12 strength training exercises to promote proper body awareness, positioning, flexibility, and posture.” The cool-down lasts five minutes.
Those attending will also receive “basic nutrition information with an emphasis on increased fruit and vegetable intake.”
The program costs $60 and you must register by Sept. 12. It is possible that some health insurance plans will cover this expense if you attend at least 80% of the classes. It is suggested you contact your insurance provider for details.
To register, call 877-345-0691 or go to https://extension.psu.edu/lift-8.
Numerous studies have proven the benefits of strength training in maintaining good health.
According to a statement from the National Strength and Conditioning Association, “individuals who are physically inactive have been found to have double the risk of future mobility limitation compared with those who meet the US Surgeon General’s recommendations for physical activity.
“A properly designed resistance training program can improve mobility, physical functioning, activities of daily living and preserve the independence of older adults.
This type of activity can also “improve an older adult’s resistance to injuries and catastrophic events such as falls and help improve the psychosocial well-being of older adults.
“Resistance training is considered an important component of a complete exercise program to complement the widely known positive effects of aerobic training on health and physical capacities,” the statement contends.
It goes on to claim “there is strong evidence that resistance training can mitigate the effects of aging on neuromuscular function and functional capacity.
“Various forms of resistance training have potential to improve muscle strength, mass, and power output. Evidence reveals a dose-response relationship where volume and intensity are strongly associated with adaptations to resistance exercise,” according to the report.
“These exercises have been shown to improve bone mineral density and decrease abdominal fat. For adults with type 2 diabetes, resistance exercise reduces hemoglobin A1c (HbA1c) better than aerobic training
“For these reasons, resistance exercise is often considered a ‘medicine'”, according to the statement.
Regular strength training of two to three days a week with an adequate intensity with two to three sets for each exercise can cause “favorable neuromuscular adaptations in both healthy older adults and those with chronic conditions.
“These adaptations translate to functional improvements of daily living activities, especially when power training exercise is included.
“In addition, resistance training may improve balance, preserve bone density, independence, and vitality, reduce risk of numerous chronic diseases such as heart disease, arthritis, type 2 diabetes, and osteoporosis, while also improving psychological and cognitive benefits,” the paper concludes.
Information on other Penn State Extension programs including several online courses such as Beekeeping 102: Honey Bee Colony Management, Venison 101: Processing and Preparation, Virtual Food Safety Training for Food Handlers, Home Food Preservation: Freezing, Landscaping Safety, Woodland Stewardship, and various farm business management, dairy skills, sheep management, equine pasture management, and pest control classes are available at extension.psu.edu.