September 30, 2011
Strength Training – More Than Muscle
We all know that strength training is great for shaping and toning, as well as building muscle mass. We also know that we can use it as a weight loss tool without the fear of getting too bulky (unless that’s the goal, of course). But did you know that working out with weights has many health benefits as well? Here are 5 ways that strength training can improve your health:
1. Improves Heart Health – Most of us think that cardio-vascular exercise is the best exercise for our hearts, but studies show that weight training can help lower blood pressure. According to the American Heart Association, it can also ease stress on the heart when lifting or carrying objects. A combination of both cardio and strength training is optimal, so incorporate both for heart health.
2. Prevents Bone & Muscle Loss – After age 20, we begin to lose about 1% of our bone and muscle mass every year. For many, this can result in osteoporosis and bone fractures in later years. We can prevent and even reverse that loss with strength training. Incorporate both isometric resistance (pushing against non-moving objects as in push ups) and Isotonic resistance (contracting muscles through a range of motion as in weight lifting) for maximum benefits.
3. Helps Prevent Disease - Many studies have shown the role that strength training plays in preventing and improving chronic conditions, such as osteoarthritis and diabetes. Strength training has been shown to be as effective as medication in alleviating arthritis pain, and improves glucose control for those with type 2 diabetes. As mentioned above, it also helps prevent and or slow degenerative effects of osteoporosis.
4. Boosts Energy and Improves Mood – If you have ever done strength training, you probably felt the natural boost of energy and happy mood that follows. Strength training releases endorphins into our systems, which are natural mood elevators. Not only does it make us feel good, it has been shown to help us sleep better too.
5. Burns More Calories – Did you know that muscle burns a lot more calories than fat? When we increase our lean body mass, we burn more calories even when we are doing nothing. It takes more energy to maintain muscle; so toning our muscles can increase our metabolism by up to 15%!
Now you can feel good about your strength training routine for the many benefits it provides in addition to strengthening and toning. Appropriate weight and proper form are important for avoiding injury and getting the most out of your workout. Talk to a trainer, doctor or expert for more information on how to reach your goals using strength training.
Sources:
http://www.everydayhealth.com/fitness/add-strength-training-to-your-workout.aspx
http://www.webmd.com/news/20000217/pumping-iron-good-ol-pump
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