|
Current research is showing that strength training is not
just for the bodybuilder, athlete or exercise enthusiast,
but is important for all populations to maintain quality and
liveliness during a lifetime. Strength training is exercise
that uses resistance for example, weights to strengthen and
condition the musculoskeletal system, improving muscle tone
and endurance. "Strength-training" is used as a
general term synonymous with other common terms: "weightlifting"
and "resistance training." Physiologically, the
benefits of consistent strength training include an increase
in muscle size and tone, increased muscle strength, and increases
in tendon, bone, and ligament strength. Strength training
has also been shown to improve psychological health as well,
by increasing self-esteem, confidence and self-worth.
These improvements have a great influence on our physical
performance, metabolic efficiency, physical appearance and
risk of injury. Research has shown that strength training
will...
Increase Lean Body Mass
Most adults do not perform strength exercise; therefore
they need to replace the muscle tissue that has been lost
through inactivity. Fortunately, research shows that a
standard strength-training program can increase muscle
mass by about 1.4kg over an eight-week training period.
This is the typical training response for men who do 30
minutes of strength exercise one day each week.
Reduce Body Fat
Once your metabolic rate increase with an increase in
or a replacement of, lean muscle mass, your daily energy
spending will also increase due to your higher metabolic
rate. More muscle means more fat burnt. Muscle is small,
lean and hard, fat is soft, lumpy and twice as big as
muscle at the same weight!! If you want to burn fat faster
and have a lean, tight body, you MUST lift weights!! |
|
Increased Functional Strength, Increased Power and
Sporting Performance
If the muscles of the body are progressively overloaded with
weights, in a functional manner, they will be stronger and
therefore be more capable to perform daily activities with
less effect. As the strength of a muscle increases, its capacity
to exert power is enhanced. There is a relationship between
muscle strength and power. Considering sporting performance
is largely dependent on power development and the rate of
force production, strength training will enhance sporting
performance. A stronger more powerful muscle will use less
effort to do the same task or it will be capable of doing
the same task faster and harder!!
Increased Metabolic Rate
Your metabolic rate will slow down with age because you are
losing muscle tissue- but only if you don't strength train!!
People who don't strength train will lose muscle tissue, move
less and have a metabolism that slows down by as much as 2%
per decade, some people who are very inactive, as much as
½ a percent per year!! Heavy strength training programs
have been shown to increase resting metabolic rate up to 2%
in as little as ten weeks of training. No strength training-
slows down your metabolism. Strength train and you will speed
up your metabolism.
Increase Vitality and Quality of Life
Muscles are like the engine in your car. If you keep it in
good condition you can drive it regularly and vigorously without
it breaking down. If your muscles are kept in good condition-strong,
tight and toned, you will be able to run, jump and play with
ease for a lot longer and without worrying about running out
of energy or injuring yourself.
Feeling Better and Looking Better
As painful as strength training can sometimes feel, there
is nothing more satisfying than the feeling after a good solid
workout. Stronger muscles and joints can have a dramatic impact
on posture and leaner toned muscles tend to make everyone
feel better about their appearance. This all leads to improved
self-esteem and increased self-confidence.
Decrease Blood Pressure
Current research from University of Florida has shown that
strength training will significantly reduce blood pressure
reducing the chances of hypertension and risk of coronary
heart disease. Acute changes in blood pressure from strength
training are no higher than the increases in blood pressure
from cardio-vascular training except that cardio-vascular
training elevates blood pressure for a longer period of time.
If the muscles are functionally stronger, there is less stress
placed on the cardio-vascular system whilst performing all
activities.
Increase Joint Strength /Stability and Improved Posture
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. Increase your
functional strength and you will improve your body's posture
at rest and during movement. This means a body that is more
efficient at everyday tasks, it will perform better and the
stresses placed on the body's structures will be reduced.
Strong muscles will hold your posture in place!!
Decreased Risk of Injury/Quicker Rehabilitation from
injury
Strength training will make your muscles stronger and increase
their ability to support and protect the body. Strong muscle
will also enhance the recovery of the body following injury
and strength training plays a vital role in the functional
rehabilitation process used by leading rehabilitation therapists.
The more functional strength around a joint, the less stress
the joint experiences during recovery from an injury, therefore
decreasing rehabilitation time. Initial rehabilitation with
a physiotherapist is to regain full range of movement, decrease
inflammation and regain normal muscular control. Strong muscles
protect your body from injury! After injury, strong muscles
recover quicker!
Aging Gracefully
There is no more important reason to making a strength training
a consistent part of your life, than to ensure you age gracefully.
Physical activity keeps us alive and vibrant. Strength training
ensures we are strong enough to participate in aerobic activities,
outdoor recreation, and sports. Strong seniors fall down less.
If they do fall down, their stronger bodies are more resilient,
are injured less by the fall, and are able to heal more quickly
after an injury.
Decrease the Risk of Arthritis
Strength training enhances the functional control of the body's
joints and therefore decreases the daily stresses through
those joints; there is a less likelihood of degeneration of
the joints. Functional strength will therefore decrease the
chance of osteo-arthritis and the degeneration of joints and
the research is showing strength training plays a major role
in the reduction of pain symptoms of arthritis. Strength train
to reduce the risk of arthritis! Strength train if you have
arthritis to help reduce the pain!!
Related Articles
Building a Big Chest
Free Weights
vs. Exercise Machines
How to Pack
on Solid Muscle Mass
| Popular Products! |
CellMass
BSN new breed of Esterified creatine has arrived! A creatine.. |
|
NoX2
Are you ready for the PUMP of your Life? Nitric
Oxide, a key molecule manufactured by the body.. |
|
Dymatize
Creatine
Creatine Monohydrate is a naturally occurring
metabolite found in.. |
|
