RESISTANCE TRAINING
When you mention the word "exercise" most people think, walking, running,
swimming, bike riding, etc., rarely does the word "weights" enter their minds.
Most people associate weight training, otherwise known as strength training,
with body builders, or the elite athlete. However, resistance training, can benefit
anyone and everyone, and should be included in any exercise program.
Cardio training will provide great benefits for improving your heart, however,
there are many benefits from resistance training that cardio training does
not provide.
BENEFITS OF RESISTANCE TRAINING
*Increase or maintain lean body mass: With age your muscle decreases approximately 0.5kg
per year after the age of 20. When you weight train, the
muscle is placed under tension which stimulates the laying down of more
myofibrils, which increase the size of the muscle.
*Increase bone mineral density: Strength training places tension and stress
on the bones via the overload being directly placed on the bones via the
muscular tension from the muscles. This stimulates the bone to lay down
more minerals increasing the bone mineral density.
* Promote faster fat burning and a leaner physique: More muscle means
more fat burn. Muscle is small, lean and hard, fat is soft, lumpy and twice as
big as muscle at the same weight. Weight training increases your metabolic
rate. For every .5kg of muscle you put on you will burn an extra 50 to 100
calories a day.
* Increase functional strength: When you have more muscle, you have more
power, if you have more power, then you are able to use less energy to perform
daily activities. You will find that you will tire less during the day with lean
body mass.
* Increase Joint Strength and Stability: It is the skeletal muscles that hold
the skeleton together at its joints. Therefor, joint strength and stability is
dependent upon the muscles ability to control the two adjoining bones in their
correct position during normal posture and movement. This will reduce the
chance of injury and disease such as Arthritis. It will also improve your posture.
When your posture is correctly aligned, your body will be under less stress and
therefor allowing you to have more energy.
* Decrease the risk of Osteoporosis and increase bone mineral density:
Heavy strength training has been shown to slow down bone degeneration and
replace bone mineral density. Overloading muscles will make them stronger.
Stronger muscles pull harder on the bones they are moving, forcing the bone to
get stronger.
Strong muscles require less effort to perform daily activities. Less effort
means less effort on your heart, which reduces blood pressure! Strong
muscles equate to a faster metabolism, which means less fat, less
weight to carry around and again, lower blood pressure.
Congratulations on taking the plunge into weight training!!