With all the focus on getting 10,000 steps or 30 min of cardio in a day its easy to forget the importance of strength training.
Here are 7 simple reasons why everyone should do strength training - even if you are already getting in your 30 minutes of cardio and or 10000 steps a day!
#1 Reduces the risk of injury. You have probably heard it before, but one of the top benefits of strength training is to protect the body from injuries. A good strength training routine will encourage your body to move efficiently, eliminate muscle imbalances, and strengthen ligaments and tendons. Further, if you do suffer from an injury your body will heal faster if you were following a strength training program.
#2 Promotes healthy bones. That's right - milk isn't the only secret to strong healthy bones. Regular resistance training or weight bearing exercises will increase bone density. Several longitudinal studies have shown significant increases in bone mass density after 4 to 24 months of resistance training . Research indicates that resistance training may promote bone development, with studies showing 1% to 3% increase in bone mineral density (BMD). With the average adult over 40 years old losing 1-3% (BMD) per year this can be crucial to preventing osteoporosis and keeping the body safe.
#3 Improves posture. As we mentioned earlier strength training helps correct muscle imbalances which leads to better posture. A strength training program will train your muscles to lift and hold your body upright. You may even appear taller and more confident as opposed to hunched over and weak.
#4 Enhanced Mood. Strength training will elevate your level of endorphins (natural opiates produced by the brain), which will make you feel great. Further, strength training has also been shown to be a great antidepressant, reduce anxiety, improve memory, help you sleep better, and to improve your overall quality of life (Mental Benefits of Strength Training in Adults).
#5 Increased Metabolism. As with many types of exercise, strength training can actually improve your metabolism by increasing muscle mass and increasing your resting metabolic rate. This increase in metabolic rate is more natural to our bodies and helps align your need for fuel with your hunger cues and helps your body use energy at a more sustained rate.
#6 Plays a role in disease prevention. Strength training has shown to reduce that chance of and in some cases reverse major diseases such as cardiovascular disease, diabetes, osteoperosis and arthritis. Resistance training may enhance cardiovascular health, by reducing resting blood pressure, decreasing LDL (bad) cholesterol, and increasing HDL (good) cholesterol. Resistance training may assist prevention and management of type 2 diabetes by decreasing visceral fat, reducing HbA1c, increasing the density of glucose transporter type 4, and improving insulin sensitivity. Further, resistance training may be effective for reducing low back pain and easing discomfort associated with arthritis and fibromyalgia and has been shown to reverse specific aging factors in skeletal muscle (Resistance Training is Medicine: effects of strength training on health).
#7 Improves strength and performance. Last but not least weight-lifting improves strength and makes your muscles more ready and able to perform the activities ahead of you. Further, the addition of resistance training to an ongoing endurance exercise regimen increases both short and long term endurance capacity.
So now that you are convinced that strength training is beneficial and necessary schedule a strategy session or audit one of our classes.