City of Chesapeake Virginia
  • Contact Us
  • Subscribe
  • A-Z Index
  • My Chesapeake
Advanced >>
  • Residents
    • A-Z Citizen's Guide
    • Adopt a Pet
    • Boards & Commissions
    • Bulk Trash Collection
    • City Employment
    • City Services – Request
    • Communities
      • South Norfolk
    • Events Planning
    • Farmers Market
    • Fine Arts
    • Flooding
    • Human Services
      • Adult Protective Services
      • Child Protective Services
      • Licensed Child Care
      • Parent and Youth Resources
    • Library
    • Geographic Information Systems (GIS)
      • Maps Gallery
      • Property QuickSearch
    • Mosquito Control Commission
    • New Residents
    • Parks, Recreation and Tourism
    • Public Schools
    • Real Estate Assessments
    • Senior Citizens
    • Sister Cities of Chesapeake
    • Welcome to Chesapeake
    • Chesapeake Television
      • Watch Live!
      • On Demand Video
      • Program Schedule

  • Visitors
    • Visiting Chesapeake?
      • Official Visitor Center
      • Chesapeake Tourism
      • Climate and Weather
      • History of Chesapeake
    • Chesapeake Expressway
    • City Activities and Info
      • City Calendar of Events
      • Parks, Recreation and Tourism
      • Library
      • Directions to City Facilities
    • Communities
      • South Norfolk
    • Attractions
      • Arboretum
      • City Park
      • Deep Creek Park
      • Dismal Swamp Canal Trail
      • Fun Forest
      • Northwest River Park
      • Oak Grove Lake Park
      • Planetarium
      • Great Bridge Battlefield & Waterways History Foundation

  • Business
    • Resources for New and Relocating Businesses
      • Economic Development
      • Opening a New Business
      • New Business Listing
      • Tenant Build-Outs
      • Development Review Process in Chesapeake
    • Doing Business with the City
      • Process
      • Bids and RFPs
    • Development, Land Use & Construction
      • Comprehensive Guide
    • Resources
      • Building Permits and Inspections Information
      • Forms and Permits List
      • Get Your Permit Online
      • Public Facilities Manual (PFM)
      • GIS: Geospatial Data
    • Departments
      • Commissioner of the Revenue
      • Development & Permits
      • Economic Development
      • Health Department
      • Planning
      • Public Utilities
      • Public Works
      • Treasurer

  • Government
    • Welcome to Chesapeake
    • City Council
      • Meetings
      • Members & Mayor
      • Upcoming Agenda
      • Previous Meeting Agendas, Videos & Minutes
      • City Clerk's Office
      • Watch Meeting Live
    • Freedom of Information Act (FOIA)
    • Boards and Commissions
    • City Departments
    • City Budget
      • Operating & Capital Improvement Budgets
    • Constitutional Offices
      • Clerk of the Circuit Court
      • Commissioner of the Revenue
      • Commonwealth's Attorney
      • Sheriff
      • Treasurer
    • City Manager
    • Animal Services
    • Fire
    • Human Resources
    • Human Services
    • Public Schools
    • Real Estate Assessor
    • Planning Dept
    • Public Works
    • Public Utilities
    • Police
    • Voter Registrar

  • Online Services
    • Request a Service Online
    • Bulk Trash Collection
    • City Forms & Applications
    • Online Payments
      • Treasurer's Payment Center
      • Income Tax Return Information
    • Public Library
      • Library Card Application
    • Submit a FOIA Request
    • Parks and Recreation Online Class Registration
    • Property Information
      • Real Estate Property Information Search
      • Property Quick Search
      • GIS Map Gallery
      • School Zone Lookup
      • Outstanding Real Estate Taxes & Fees Information
    • City Employment
    • Voting
      • Where do I vote?
      • Who is my Legislator?
    • Construction
      • Apply for a Permit
      • Inspection Results
      • Request an Inspection
    • Public Safety
      • File a Police Crime Report
      • Interactive Crime Map

I Want To
  • See Current Job Vacancies
  • Apply for a Job
  • Volunteer at the City
  • Verify City Employment
This Section
  • Human Resources Home
  • HR Staff
  • Employment
    • Job Opportunities
    • How to Apply
    • New Employee Orientation
    • Internship Program
    • Volunteer Program
    • Verifications
  • Police and Fire Employment
    • Fire Department Applicants
  • Workforce Development
    • Related Information
  • Benefits
    • Optional Benefits
    • Other Benefits
  • Wellness Program
    • Wellness Articles
    • Health & Wellness Representatives
  • Employee Assistance Program
  • Equal Employment Opportunity (EEO)
  • Employee Relations
  • Links and Resources
    • Employee Handbook
    • Compensation Plan
    • Job Descriptions
  • HR Calendar
  • City of Chesapeake Retiree Information Portal
  • Exit Interviews
share
print
 > City of Chesapeake, Virginia > Government > City Agencies, Departments, and Offices > Departments > Human Resources Department > Wellness Program > Wellness Articles > The Importance of Resistance Training

The Importance of Resistance Training


By Department of Human Resources

May 18, 2015

Many Americans are aware that about two hours and 30 minutes of exercise each week is necessary to stay healthy, and many of those individuals choose an aerobic activity, such as running or biking. However, recent research has shown that splitting your two hours and 30 minutes of exercise between varied activities—aerobic and muscle—strengthening-improves health the most.

According to the American College of Sports Medicine, adults should aim to do muscle-strengthening activities, such as weightlifting, at least two times a week. Right now, only about 1 out of every 3 adults meets this goal.

A common misconception that many people have is that muscle-strengthening activities are more suited for men, which may stem from the misguided belief that women will "bulk up" too much from that type of exercise. However, women generally do not have the same level of anabolic hormones, which is what causes men to build larger muscles more easily.

In fact, muscle-strengthening activities are extremely important for women to engage in because they are more likely to develop problems with their bones and joints as they age. Increasing muscle strength—through weightlifting or other resistance training—can help prevent those problems.

Resistance training can also help with the following:

  • Increasing flexibility and balance, which decreases the number and severity of falls a person may experience as he or she ages
  • Maintaining proper weight, as people who have more muscle mass have a higher metabolism—sometimes up to 15 percent higher

Before beginning a new exercise routine or changing up an old one, speak to a medical professional to ensure you are healthy enough. And remember that commitment to a regular physical activity program is more important than the intensity of your workouts, so be sure to choose muscle-strengthening exercises you enjoy.

  • Read more in the May 2015 edition of the Live Well – Work Well newsletter! Adobe PDF - graphic icon
 
City of Chesapeake Virginia

City Hall Address:
306 Cedar Road
Chesapeake, VA 23322
Blue Heron
Connect with Us Connect with Us
  • Facebook
  • Twitter
  • YouTube
  • Chesapeake Television
  • All Social Media Sites
  • Email and RSS Notifications
  • Chesapeake Alert
  • Other City of Chesapeake Websites
QuickLinks QuickLinks
  • Request a City Service
  • Contact Us
  • News Room
  • Calendar
  • WCTV Chesapeake Television
  • Virginia Freedom of Information Act (FOIA)
Policies Policies
  • Privacy Policy
  • Accessibility

© Copyright 1996 - 2018 • City of Chesapeake • All rights reserved