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Cindy Boggs Cindy Boggs
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  • Woman suffers minor injuries after car rolls on I-77 in Raleigh County

    Woman suffers minor injuries after car rolls on I-77 in Raleigh County

    Wednesday, July 30 2014 10:13 PM EDT2014-07-31 02:13:55 GMT
    Car rolled multiple times on I-77 North in Raleigh County.Car rolled multiple times on I-77 North in Raleigh County.
    In Raleigh County, a woman is miraculously not seriously injured, after her car rolls over on I-77 around 6:30 Wednesday night.An eyewitness tells us the woman was driving in the left lane on the northbound side. She suddenly veered off the road, over corrected,then slammed into the side of a tractor trailer. The car rolled multiple times before coming to a stop on it's roof.The witness says two small dogs ran out of the car. Moments later, the woman crawled out and ran after one of the dogs....
    In Raleigh County, a woman is miraculously not seriously injured, after her car rolls over on I-77 around 6:30 Wednesday night.An eyewitness tells us the woman was driving in the left lane on the northbound side. She suddenly veered off the road, over corrected,then slammed into the side of a tractor trailer. The car rolled multiple times before coming to a stop on it's roof.The witness says two small dogs ran out of the car. Moments later, the woman crawled out and ran after one of the dogs....
  • EXCLUSIVE VIDEO: Woman struck by car on Robert C. Byrd Drive

    EXCLUSIVE VIDEO: Woman struck by car on Robert C. Byrd Drive

    Friday, August 1 2014 7:54 PM EDT2014-08-01 23:54:05 GMT
    A woman was struck by a car in front of Family Coin Laundry on Robert C. Byrd Drive in Beckley Thursday night.This is surveillance video given to us by the business owners. She was not walking on a designated crosswalk. So who is at fault?
    A woman was struck by a car in front of Family Coin Laundry on Robert C. Byrd Drive in Beckley Thursday night.This is surveillance video given to us by the business owners. She was not walking on a designated crosswalk. So who is at fault?
  • Alpha Natural Resources may idle eight mines in the state of West Virginia

    Alpha Natural Resources may idle eight mines in the state of West Virginia

    Friday, August 1 2014 3:58 PM EDT2014-08-01 19:58:48 GMT
    Alpha Natural Resources might lay off over 1,000 minersAlpha Natural Resources might lay off over 1,000 miners
    Just days after coal miners rally in Pittsburgh over new rules on EPA emissions another problem arises for the coal industry.Alpha Natural Resources says because of a weak market and government regulations mine sites might have to be shut down.Eight Alpha affiliated surface mines in West Virginia are expected to be shutdown by mid October. Three of the eight mines are right here in Southern West Virginia.One of the mines that could be idled is the Pioneer Fuel's Ewing Fork number 1 Surface Mi...
    Just days after coal miners rally in Pittsburgh over new rules on EPA emissions another problem arises for the coal industry.Alpha Natural Resources says because of a weak market and government regulations mine sites might have to be shut down.Eight Alpha affiliated surface mines in West Virginia are expected to be shutdown by mid October. Three of the eight mines are right here in Southern West Virginia.One of the mines that could be idled is the Pioneer Fuel's Ewing Fork number 1 Surface Mi...
  • ColumnsMore>>

  • Region’s new economy focuses on technology

    Region’s new economy focuses on technology

    Friday, August 1 2014 1:58 PM EDT2014-08-01 17:58:46 GMT
    North-Central West Virginia has the largest concentration of high tech jobs in West Virginia. The new economy in the Clarksburg-Fairmont-Morgantown corridor is focused upon technology-based economic development.
    North-Central West Virginia has the largest concentration of high tech jobs in West Virginia. The new economy in the Clarksburg-Fairmont-Morgantown corridor is focused upon technology-based economic development.
  • When you think you know everything, check online

    When you think you know everything, check online

    Wednesday, July 30 2014 6:00 AM EDT2014-07-30 10:00:22 GMT
    So, I’m strolling down Capitol Street in Charleston, taking in the joyous FestivALL celebration when I notice a pair of young boys smirking at my T-shirt.
    So, I’m strolling down Capitol Street in Charleston, taking in the joyous FestivALL celebration when I notice a pair of young boys smirking at my T-shirt.
  • Solving those devil-dog, double-word problems

    Solving those devil-dog, double-word problems

    Tuesday, July 29 2014 6:00 AM EDT2014-07-29 10:00:23 GMT
    Let’s play a word game. You will find the answers at the end, but if you cheat when playing Scrabble (as I do), you might cheat now. Of course, then, you would miss the fun of playing.
    Let’s play a word game. You will find the answers at the end, but if you cheat when playing Scrabble (as I do), you might cheat now. Of course, then, you would miss the fun of playing.

Cindy Boggs is an American Council on Exercise-certified fitness professional, corporate wellness presenter and author of the award winning book, CindySays … "You Can Find Health in Your Hectic World." Send inquiries/comments to cindysays@aol.com.

There are too many seniors who think they are too old to lift weights. They hear about the benefits of strength training and yet ignore it believing it will intensify the aches and pain they already feel in their bodies. 

This is understandable — who wants to do something that may bring on more discomfort? But, what they may not know is that strength training, when aligned with their current fitness levels and performed appropriately, can actually improve the way they feel and decrease the amount of pain they are experiencing.

Say yes to strong

Being physical is imperative as we age. Our joints and ligaments depend upon our activity to stay strong and supple. Lack of resistance training inhibits the kind of strength needed for everyday tasks and will eventually steal one's independence. Whether it is a little or a lot, our muscles need to be challenged on a daily basis in order to maintain the highest possible quality of life. 

That is not to say that you should just buy a set of weights or join a gym without knowing what to do. That kind of haphazard approach to strength training could result in damage to tendons and ligaments at any age. 

The first step might be to visit your health care professional for a physical exam and permission to begin a strength training program. If there are any reasons that would prohibit you from this type of activity — even minor limitations — they can recommend modifications. 

Knowledge is power

If you are cleared to work out with weights but have little knowledge or experience with this type of training, you should consult with a fitness professional, who can evaluate your present ability by administering simple fitness testing. 

This serves to identify strengths and weaknesses, set goals and create a personalized strength training program for you.

When you work with a certified personal trainer, you will become familiar with how to lift weights properly so that you will become stronger. 

You should learn the following:

 

  • Appropriate warm-up exercises to prepare your body for strength training,
  • Instruction for exercises for upper and lower body,
  • The amount of weight for each exercise,
  • The number of repetitions (how many times you do the exercise), 
  • The number of sets (how many times you repeat the repetitions), 
  • Correct exercise form and technique,
  • Lifting speed and range of motion,
  • Days to exercise and days to recover each week for functional benefits,
  • Modifications if needed and
  • Range of motion exercises post-workout.

 

Once familiar with your detailed program, you will be equipped to continue on your own in a supervised atmosphere. Your joints and ligaments will become thicker and stronger in response to strength training if performed within a properly prescribed program. It's never too late to get stronger and feel better.