Photo Credits: PG3. DC - fitness 101
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 lifting weights a few times each week. Strength training, particularly in conjunction with regular aerobic exercise, can also have a profound impact on a person's mental and emotional health. As an added bonus, you will get stronger and look great!
Benefits of strength training
You will be physically stronger: Strength training on a regular basis builds muscular strength and endurance. Studies have shown that lifting weights two or three times a week increases strength by building muscle mass and bone density.
You will speed up your metabolism, leading to weight loss: Strength training builds muscle mass and muscle burns calories even when at rest. Strength training is crucial to weight control, because individuals who have more muscle mass have a higher metabolic rate. Muscle is active tissue that consumes and burns calories even when resting, while stored fat uses very little energy.
You will decrease your risk of osteoporosis: As we age, we lose our bone mass and our bones get weaker. This weakening of the bones speeds up post-50, significantly increasing our risk of fractures. Strength training not only makes our muscles stronger, it also strengthens our bones by increasing bone density, thus reducing the risk of osteoporosis.
You will reduce your risk of arthiritis: Research has shown that strength training decreases arthritis pain, improves the clinical signs and symptoms of the disease, and decreases disability. The effectiveness of strength training to ease the pain of osteoarthritis is just as potent, if not more, as medication! Similar effects of strength training have been seen in patients with rheumatoid arthritis.
You will reduce your risk of diabetes: Regular exercise and a healthy diet are crucial for preventing Type II diabetes. Additionally, by maintaining a healthy weight, eating right and exercising regularly, Type II diabetics can better control their disease and some Type I diabetics may be able to reduce their amount of insulin intake. Strength training helps diabetics by building muscle and burning fat. Muscle uses glucose (sugar) more efficiently than fat. In fact, strength training should make up an important part of a diabetes treatment plan.
You will reduce your risk of heart disease: Strength training lowers body fat and a lower body fat translates into decreased risk of heart disease. Strength training is important for cardiac health because heart disease risk is lower when the body is leaner. Research shows that cardiac patients gain strength, flexibility and aerobic capacity when they do strength training three times a week as part of their rehabilitation program. Research also shows that a strength training workout lowers resting blood pressure, thus reducing the risk of heart disease and stroke.
You will improve your attitude and fight depression: Strength training provides similar improvements in depression as anti-depressant medications. Not only do people feel better when they are stronger, strength training also produces a biochemical change in the brain that makes you feel happier. Studies have shown that when older adults participate in strength training programs, their self-confidence and self-esteem improve, which has a strong impact on their overall quality of life.
You will sleep better: People who exercise regularly enjoy improved sleep quality. They fall asleep more quickly, sleep more deeply, awaken less often, and sleep longer. As with depression, the sleep benefits obtained as a result of strength training are comparable to treatment with medication but without the side effects or the expense.
You will improve your posture and balance: Stronger upper body muscles and core help hold a good posture. Strong muscles also have the ability to withstand falls and form a protective covering over the bones, hence protecting the bones.
Before you start . . .
Always check with your doctor before beginning any exercise program, especially if you’re a man over 45, a woman over 55, or have cardiovascular risk factors, such as smoking, high blood pressure, high cholesterol, diabetes or a family history of heart disease. If you are new to strength training, start with lighter weights and increase your resistance as your strength and endurance improves. To be safe, join a fitness centre and exercise under the guidance of a trained professional.
So what are you waiting for? Start pumping and see the results!
- Nivedita Dempo is a fitness expert and the owner of Studio 101, Goa’s premier fitness centre
