Benefits of Strength Training

Dieters often shy away from strength training, such as lifting weights, out of a fear that it will make them bulk up. Only a decade ago exercise prescription typically consisted of cardiovascular conditioning and flexibility training. But during the past few years more and more studies have shown that sensible strength training produces many health and fitness benefit. Strength training is needed to build and sculpt the most muscular, symmetrical and injury-free physique possible.

Strength training is exercise that uses resistance to strengthen and condition the musculoskeletal system, improving muscle tone and endurance. Strength training is valuable to add to your workout routine. People of all ages and fitness levels can benefit from resistance training. Here are some compelling reasons for you to start a strength training workout right now:

• Control your weight: When you gain muscle through strength training, you can actually condition your body to burn fat more efficiently. This is because muscle tissues require more energy to sustain than fat, so muscle burns more calories. Also, after strength training, your body continues to burn calories as it recovers from your workout. Strength training can increase your metabolic rate by up to 15 percent, which can be enormously helpful for weight loss and long-term weight control. Regular strength training is just as important as cardio exercise for losing fat and getting fit.

• Prevent heart disease: When you strength train, you improve the condition and resilience of your heart muscle, protecting it from stress by keeping it strong. A study found that aerobic capacity of the cardiac patients increased when they did strength training three times a week as part of their rehabilitation program. American Heart Association (AHA) recommend strength training as a way to reduce risk of heart disease. However, due to lack of current research, strength training is not recommended for moderate to high-risk heart patients.

• Increase bone strength: After the age of around thirty, your bone mass starts to decrease at a rate of one percent per year (higher for post-menopausal women). Adding strength training to your workouts is the best way to increase your bone mass density. This can help reduce or even manage osteoporosis and arthritis. Research has found that regular weight lifting can increase bone mineral density by 13 percent in just six months. Also, a study conducted at Tufts University showed that strength training increases bone density and reduces the risk for fractures among women aged 50-70.

• Fewer injuries: Well-balanced muscles reduce the risk of injuries that result when a muscle is weaker than its opposing muscle group. With more muscled body, stronger bones, tendons and ligaments, your body has a considerably reduced chance of sustaining injury.

• Greater flexibility: Poor balance and flexibility contribute to falls and broken bones as people age. By performing exercises that move your joints through their full range of motion, you can significantly improve their strength and flexibility, keeping you steady on your feet. According to a study, strength training can reduce risk of falling by as much as 40 percent in older people.

• Improved posture: Due to extra musculature, greater bone, tendon and ligament strength and the introduction of proper stretching, your posture will be much improved. The stronger your muscles are the straighter you will stand and sit.

• Improve blood sugar control: Number of people with type 2 diabetes is climbing steadily. Fortunately, studies now show that lifestyle changes such as strength training have a profound impact on helping people manage their diabetes. According to a recent study, 16 weeks of strength training produced dramatic improvements in glucose control comparable to taking diabetes medication.

• Anti-depressant: Strength training has also been shown to be a great antidepressant, to help you sleep better, and to improve your overall quality of life. A Harvard study found that 10 weeks of strength training reduced clinical depression symptoms more successfully than standard counseling did. However, it is not known if this is because strength training produces a helpful biochemical change in the brain or if people feel better when they are stronger. It is most likely a combination of the two.

On a more basic level, it is important to understand that proper strength training may help you to look better, feel better, and function better. The trick is to get going and be consistent.