Don’t Resist Resistance Training
Are you stuck in a rut with your health? Are you exercising regularly but not achieving the results you are looking for?
If you are not including resistance training in your exercise routine, this could be the reason why! Resistance training (i.e. weight lifting and strength training) has the powerful ability to transform your health in ways that cardio training cannot.
Weight lifting will take your health to the next level.
As medical research progresses, we are now learning more and more about just how important it is to include strength training in your workout program. The benefits are endless. If total health transformation is your goal, this is the perfect way to achieve it!
What Resistance Training Can do for You
Build Muscle Strength and Tone
Richard Weil, MEd, CDE and Chief Medical Editor Melissa Conrad Stöppler, MD from WebMD explains that resistance training builds muscle strength and tone.
“Humans lose 5 pounds of muscle every decade after age 30.”
That means that even if you weigh the same at 40 as you did at 30, unless you do resistance training, chances are that you now have 5lbs more of body fat. Yikes!
Better Stability, Coordination, and Balance
More strength can lead to fewer falls in the elderly. Osteoporosis, a condition of accelerated bone mineral loss which leads to fractures, can be a crippling disease, particularly in women (although men get it, too), and research on resistance exercise suggests that it can build bone even in the elderly.
“I reversed osteopenia (precursor to osteoporosis), and chronic back pain through strength and resistance training, which is why I created the My Trainer Fitness Workouts.” LeAura Alderson, founder, My Trainer Fitness Workout System
See also: Personal Trainer? Or do it yourself? – article on My Trainer Fitness.
Reverse the Aging Process
The number of muscle fibers declines with age. From age 30 to age 70 we can lose more than 25% of the type 2 muscle fibers in our bodies (type 2 fibers are our strength fibers). Resistance exercise can slow down or even reverse the aging process by building muscle mass and strength. There is some evidence that resistance exercise helps lower moderately high blood pressure.
Using our Tanita Body Composition Scan, I can see the immediate results for my health. When muscle increases and fat decreases, (which it typically does after even just one workout), my metabolic age is lowered. And, vice versa. If I go without workout out, or indulge in treat meals, the Tanita shows me exactly what’s going on inside my body in terms of muscle, visceral fat and health age. LeAura Alderson, found, MyTrainerFitness.com
How to do it
The American College of Sports Medicine recommends that resistance training should be progressive in nature (for example, follow the principle of progressive overload – see below for an explanation), individualized, and provide a stimulus to all the major muscle groups (chest, back, shoulders, arms, abdominals, and legs).
Successful weight training targets all major muscle groups.
Research shows that physical inactivity is the second leading preventable cause of death in the United States, and it’s literally killing us. Therefore, it’s incredibly important that we make health transformation a priority in our lives.
We can transform our health through a healthy diet coupled with regular exercise that includes resistance training. Through strength training, we become stronger physically and mentally, which helps to ward off harmful diseases and conditions.
So be sure to make resistance training an integral aspect of your workout regimen. If you’d rather workout at home, here’s an article on Best Dumbbells for Home Gyms, and there are some links to workouts for the gym or home under Products below.
If you’re already doing it, rock on! Just remember to keep changing it up periodically to avoid plateaus and keep growing and improving.
Resistance Training by Richard Weil, MEd, CDE and Melissa Conrad Stöppler, MD, Chief Medical – eMedicineHealth.com
Plowing Through Weight Loss Plateaus – MyTrainerFitness.com
Best Dumbbells for Home gyms – MyTrainerFitness.com
An Essential Piece of Equipment for Weight Loss, Fat Loss and Muscle Gain
You Are Your Own Gym: The Bible of Bodyweight Exercises – Mark Lauren
PRODUCTS on Amazon:
My Gym Trainer 2-Intermediate, 24 complete gym workouts on laminated cards
My Trainer Fitness for At Home, 6 complete resistance workouts on laminated cards
Bowflex SelectTech 552 Adjustable Dumbbells (Pair) – See article on Best Dumbbells for Home gyms
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