The Importance of Strength Training
Research has shown that strengthening exercises are both safe and effective for women and men of all ages, including those who are not in perfect health. In fact, people with health concerns—including heart disease or arthritis—often benefit the most from an exercise program that includes strength training. There are numerous benefits to having a regular training program, particularly as we age. Strength training can be very powerful in reducing the signs and symptoms of numerous diseases and chronic conditions, such as:
- arthritis - Tufts University conducted a study with older men and women that had moderate to sever knew osteoarthritis. After a 16 week program, their pain decreased by 43%, muscle strength increased along with general physical performance. In fact, exercise was just as potent, if not more potent than the medications they had been given! Similar effects have been seem with rheumatoid arthritis.
- diabetes - One in 10 adults suffer from Type 2 diabetes. The Center of Disease control is estimating that by 2050, that number will increase and be closer to one in three or five people! For the past forty years, diabetes has steadily climbed! In addition to being at a great risk for heart and renal disease, diabetes is the leading cause of blindness in adults. Studies have shone that adding strength training has a profound impact on helping people manage their diabetes. A recent study using men and women that lasted 16 weeks showed dramatic improvements in glucose control that was comparable to taking diabetes medicine. The results also concluded that the participants were stronger, gained muscle, lost body fat, were less depressed and had more self-confidence. Strength training helps you to control your diabetes because muscle is the body's largest reservoir of tissue and required glucose uptake from your blood. It also increased the body's insulin sensitivity.
- osteoporosis - Post Menopausal women can lose 1-2% of their bone mass annually. Men also lose bone mass and account for 20% of the 2 million people with osteoporosis. Your bones continually monitor the mechanical stress you put on them. Bone mass is a use-it-or-lose-it kind of thing, just like muscle. When muscle pulls on bone, the bone responds by growing. Strength training increases bone density and reduces the risk of fractures.
- obesity - strength training is crucial to weight management. Individuals that have more muscle mass have a higher metabolic rate. Muscle is active tissue that consumes calories while stored fat uses very little energy. Strength training can provide up to a 15% increase in metabolic rate, which is extremely helpful for weight loss and long-term weight control. Strength training is better than cardio at whittling intra-abdominal fat with is often associated with diseases like diabetes and cancer. Plus, your muscle will still keep chomping away at calories even when you are not working out!
- depression - people feel better due to a helpful chemical change in the brain. Plus, when you feel stronger, self-confidence and self-esteem approve and have an impact on your overall quality of life.
Be sure to fuel your workouts properly. Too many people tried to cut back on calories and eliminate much needed protein. This is counter-productive because you will lose muscle along with the fat you are trying to lose. It is important to follow a low-glycemic index lifestyle plan that includes sufficient amounts of protein for your size and build.
Can you spare 30 minutes of your day? Can you spare not too? Only you can change you ... and for just 30 minutes per workout per week will give you back your body and health. Call us at (281) 419-3900 or email us today to experience the finest in one on one personal training and see how pleasant and effective it can be.