Luke Tira’s Personal Training

LIFTING HEAVY = STRONGER BONES 🦴

As we age, bone density decreases. But the good news is, we can slow down bone loss, and even improve bone density as we age.

The best stimulus for bones to get stronger is high amounts of stress (aka lifting heavy weights).

Now, this should be done in a slowly progressive and supervised manner. When done this way, it is safe and very effective!

It feels like summer! ☀️🏃‍♂️

CLIENT TESTIMONY 🏋🏻‍♀️

Proud of my client!

I’ve been working with her for about a year now and she has come so far! From struggling to walk across the room ➡️ to now walking 1-mile around a track without stopping, lifting weights, and deadlifting for the first time in 5 years!

Her hard work shows that consistency + perseverance with exercise can & will improve quality of life!

Happy movement Monday!🏃‍♂️😃

BALANCE TRAINING 🚶‍♀️

Here, I have my client performing 2 different types of dynamic balance exercises.

1️⃣ Side walk
2️⃣ Walk the line

Balance is an important part of exercise & a vital part of functionality, especially as we age.

Around 1 in 4 adults, 65 or older, fall each year in the US, making it the leading cause of fatal & nonfatal injuries.

STRENGTH TRAINING + BALANCE TRAINING can significantly reduce one’s risk for falls. 🏋🏻‍♀️🚶‍♂️

BIRD-DOG ROW 🦅 🐕

Lifting free weights (dumbbells) is a great way to challenge core strength & stability!

The bird-dog row is a great exercise to do this!

The rear delts, lats, and rhomboids get worked well on the side moving the dumbbell. The opposite side works to stabilize the body as the core, shoulder, & leg that’s up in the air are engaged.

On top of all this, the bird-dog row is a unilateral movement. Meaning one side is worked at a time. Unilateral movements are a great way to expose weaknesses or imbalances within the kinetic chain. 🦵💪🏼

Always start on the ground with this exercise. You can always progress to a bench to get more range of motion after form is perfected.

So overall, the bird-dog row is a great posterior chain exercise and gets an A+

Beautiful morning for a run! 🏃‍♂️