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Health and Fitness Tips

How to Get Strong

What's the best program to keep you, an active person, feeling younger longer? Whether you're in your 20's, 30's or older, a new strength-training regimen can help you build and maintain youthful strength to keep you looking good and functioning vigorously.

Research indicates that both men and women can do several things to keep themselves youthful.

*Walking isn't enough, and neither is aerobics, but they are important. You need to do specific resistance exercises that builds strength.

*If you don't have access to hip machines, you can work the hip muscles with diagonal leg raises - with ankle weights attached to your lower legs.

*You don't need to get noticeably muscular. Just build up to a basic strength level and then maintain it.

*Two workouts a week, less than an hour each, are adequate to build muscle and the resulting bone strength you need. You need to work a little harder to build big muscles however.

*Nutrition is key. Eating low fat, high fiber, mineral rich and nutritionally-balanced foods help build strong bones and creates the platform you need to build a strong you.

The key is to eat well-balanced foods, take a multi-vitamin, perform cardiovascular exercise 3 - 4 times each week, and weight train two to three times a week. Weight training exercises that concentrate on your core body movements like: adductor machines to build strong hips, lat pull-down for shoulder and spine strength - and to avoid slumping, back extensions to give you a strong back, biceps curls to build arm strength, leg curls to build tone legs and abdominal curls to strengthen your core mid-section. These basic will help you build a body that will keep you youthful, and ready for life's daily challenges.

Rick Gusler is a certified personal trainer and diet nutritionist who serves his clients through Gusler Body Sculpting Fitness Center in central Denver. To schedule a free consultation, or to learn more about the Gusler method of body sculpting, spin yoga, or Rick's Boot Camp, please contact him at 303.860.7131 or online at

Gusler Body Sculpting Fitness Center, LLC
459 Acoma Street · Denver, Colorado 80204 · 303-860-7131
Hours: Monday-Friday: 6am-8pm · Saturday: Closed · Sunday: Closed