"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!



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