Is strength training really necessary?

Q: My workout routine consists of walking and occasionally riding my bicycle on a trail near my home. I work out three to four days a week, and I feel great. Over the years I have tried to do strength training as well, but I am not as excited about lifting weights as I am about the cardio exercises. Is it really necessary to do strength-training exercises, or can I stick with my favorites?

A: Each type of workout has specific objectives, and all work together to keep the body in the best shape possible. Leaving one area, such as strength training, out of the plan can keep you from truly reaching your body’s maximum potential.

You are not alone, as many people choose to complete only one type of exercise because they enjoy it much more than another. Cardiovascular exercise suits some people, while strength and flexibility training is the favorites of others. Finding a balance that you can live with is the key.

You might not enjoy strength training, but making it a part of your workout routine could allow you to see things differently.

The benefits of strength training are extensive. Reasons to add a strength-training routine to your weekly workouts include reducing the signs of medical conditions such as diabetes, osteoporosis, obesity, arthritis and depression, strengthening your muscles and bones, maintaining proper weight and body-fat percentages, maintaining your body’s ability to balance, and even sleeping better.

Adding strength training to your workout does not mean you have to change what you are already doing. Start by adding a few exercises intermittently while you walk. You might walk a mile, then stop to do lunges or squats for a few minutes before proceeding with your workout. If there are stairs nearby, completing a few sets of steps to help strengthen your legs would be a great way to incorporate the two.

Exercises that don’t require equipment can be a great way to start. Lunges, squats, push-ups and step-ups, to name just a few, are exercises you can complete before, during or even after your cardiovascular workout. Start by adding just a few exercises and then progress.

The use of exercise tubes also can be a great way to complete many different strength-training exercises without the need for a large space. Exercise bands can be used under your feet while holding the handles to work the shoulder and arm muscles, and when attached to a solid, secure structure can allow you to work the muscles of your chest and back. Each band is compact and easy to store or carry, making it a great way to bring together your cardiovascular and strength exercises.

Again, begin small and progress slowly, and you may find a new favorite.