"Health is a large word. It embraces not the body only, but the mind and spirit as well;...
and not today's pain or pleasure alone, but the whole being and outlook of a man."
~James H. West

Lisa's Blog

10 Benefits of Strength Training!

Lisa Cutforth - Thursday, March 25, 2010

There are many Benefits of Strength Training...

David Keogh, Personal Trainer with Pro-Lifestyles shares 10 Reasons why you would benefit from making strength training part of your exercise routine.

1. Strength training prevents muscle lossAdults who do not strength train lose between 2 to 3 Kilos of muscle every decade. While cardio exercise improves our cardiovascular fitness, it does not prevent the loss of muscle tissue.

2. Strength training will increase your metabolismResearch shows that adding 1.5 kilos of muscle   increases our resting metabolic rate by seven percent, and ups our daily calorie requirements by 15 percent. The average adult experiences a two to five percent reduction in metabolic rate every decade of their life, so strength training can help make up for that loss.

3. Strength training will increase your muscle massResearch shows that doing 25 minutes of strength exercise, three days a week can increase muscle mass by about 1.5 kilos over an eight week training  period. After that, muscle mass will continue to increase, but gains will differ from person to person depending on how much muscle has been lost through the years.

4. Strength training will reduce your body fatIncreasing your muscle mass will increase your calorie burn, thereby reducing the likelihood of fat accumulation. Researchers found that strength exercise  produced 2 kilos of fat loss after three months of training, even though the subjects were eating 15 percent more calories per day. In other words, strength training turns your body into a fat burning     machine!

5. Strength training will increase your bone mineral densityStudies show that four months of strength training can result in significant increases in bone mineral density, which is important because we naturally lose bone density as we age. In this way, strength training helps protect against fractures, "shrinking" and osteoporosis.

6. Strength training will improve your glucose metabolismPoor glucose metabolism is    associated with adult onset diabetes. Researchers have reported a 23 percent increase in glucose     uptake after four month of strength training. This improvement is one of the many ways a healthy exercise routine can fight diabetes.

7. Strength training will speed up your digestionA recent study showed a 56 percent increase in gastrointestinal transit time after three months of strength training. This is significant because delayed digestion puts you at a higher risk for colon cancer.

8. Strength training reduces your resting blood pressureStrength training alone has been shown to reduce resting blood pressure significantly. Combining strength and aerobic exercise is an even more effective means of improving blood pressure readings. A recent study showed that after just two months of a moderate strength and cardio program, participants dropped their   systolic blood pressure (the number on top which measures the pressure used when the heart beats) by 5 mm Hg and their diastolic blood pressure (the number on the bottom which measures the pressure that exists in the arteries between heartbeats) by 3 mm Hg.

9. Strength training will relieve lower back painYears of research on strength training and back pain show that strong back muscles are less likely to be injured than weaker back muscles. In a recent study, lower back pain sufferers had significantly less discomfort after 10 weeks of strength exercise for the lumbar spine muscles. Because over 80 percent of Australians experience back problems, it is advisable for all adults to strengthen these muscles properly.

10. Strength training will reduce arthritis painStudies show that sensible strength training eases the pain of osteoarthritis and rheumatoid arthritis. This is good news, because most men and women who suffer from arthritis pain need strength exercise to develop stronger muscles, bones, and connective tissue.

11. It feels Great! Like you needed any other reason to work out and have fun with your personal trainer!



Recent Posts


Tags

herbal toothpaste stress, keys to managing stress, benefits of stress best exercise addicted to chocolate celebrate life health for busy people nutritionist in brisbane homocysteine sensitivity to milk how to be happy immune system nutritious are grains healthy what is healthy food fruit benefits of sleeping keep focused I don't get hungry wrong type of exercise, exercise and results comfort eating fussy eaters health one step at a time sexy salad have more energy cholesterol lowering diet Alan Pease fresh start healthy cooking party delicious sugar and adhd Laughter and stress happiness workshop taking a break ask my doctor healthy cooking demonstration recipies muffins childrens lunch boxes healthy wine, healthy beer, healthy alcohol options nutritious cooking skipping meals assertiveness how to say no 7 steps to detox I've Got Life performance libido allergies health great second hand books diet diary of a nutritionist trans fats the power to choose Egg allergy to know and not do is not yet to know make stress work for you low calorie diet food sensitivities benefits of strength training, why you should strength train increasing energy cooking class in brisbane 10 % principle heart disease is chocolate bad for me feels good hunger and stress ability to respond fun breast cancer awareness video hot guys memory diet diary natural alternatives to drugs quick eating solutions which is better for you butter or margarine food intolerances cooking with allergies comfort pig weight motivation support your body Lactose intolerance go for 2 and 5 food allergies sexy salads is sugar bad corporate wellness leaky gut, gut health, symptoms of leaky gut detox healthy cooking parties immune boosting tips relationship with food breakfast fatigue prostate cancer organic vegetables soft drink and behavior problems mobile phones and brain cancer, Dr Teo low calorie meal plan do i have to drink milk; where do i get calcium from; non dairy calcium sources strength salad healthy shopping list foods in season, seasonal recipes happiness course muscle wasting love, loneliness improve your memory simple 7 day detox plan taking responsibility image natural toothpaste christmas new year's resolutions what is movember drugfree alternatives avoiding a choice fruit and vegetable shortage recipe nutritionist life maintain a healthy weight, underweight dangers of multitasking while you eat how to love exercise the tummy beast should I eat organic veggies nutrition breast cancer prevention focus fun music are frozen veggies any good obesity sustainable living, rural development, organic gardening, rampumps, biogas high cholesterol Cancer sugar and add healthy fast food, healthy take away how to avoid injury during exercise healthy shopping recipes for allergies Add new tag dance brain health four questions you must ask your doctor before taking medication gift alzheimers empty your mind blood pressure 7 Tips to Lower Your Cholesterol and Protect Your Heart reducing coffee gluten intolerance anxiety how to check your breasts have fun in the kitchen making time to relax breast cancer awareness Happiness weightloss weight loss low cholesterol Dr Randy Pausch on Oprah mood soccer, role of team sports in longevity, role of exercise and community in longevity Nutritional Therapist what is a good breakfast how to get more of exercise health pioneers overindulge cheap fruit and vegetables, what's in season in autumn in australia relax health with 10 % effort Sensational love food quick recipes success and you dancing reasons to eat foods in season calorie controlled diet soft drink and behaviour problems quizz seasonal quick and tasty recipes lunch control energy indigestion nutritionists diet diary Nina Simone life choices benefits to keeping a diet diary comfort foods time management and healthy living pop-eye and spinach Lisa's Diary how to avoid doing the right thing and getting the wrong results ways to improve prostate health getting fit skip meals life lessons fresh heart foundation tick explained real food

Archive