5 Benefits of Strength Training that Go Beyond “Looking Toned”
Although strength training does not always increase your heart rate to the same degree as cardio exercise, there is just as much benefit that you can experience by practicing it consistently. More often than not strength training is associated with changing how the body looks on the outside, but many benefits go beyond what we see on the surface.
What is “Strength Training?”
Strength training, otherwise known as resistance training, is a type of exercise designed to improve muscle function by moving against external resistance. This type of resistance often comes in the form of free weights (i.e. dumbbells, kettlebells), resistance bands, cable machines, bodyweight, etc.
Although strength training does not always increase your heart rate to the same degree as cardio exercise, there is just as much benefit that you can experience by practicing it consistently. More often than not strength training is associated with changing how the body looks on the outside, but many benefits go beyond what we see on the surface.
Stronger Bones
As we age, specifically in women, bone density begins to decline. This is primarily due to lower estrogen levels in the body after menopause. Low bone mineral density can lead to osteopenia and osteoporosis, putting one at risk for increased fractures. Studies show that regular strength training (2-3 days weekly) can improve bone mineral density from 1-3%!
Manages and Reduces Risk of Type II Diabetes
Regular strength training can help fight type II diabetes as well! This is because during strength training your muscle’s ability to store blood glucose improves, as well as insulin sensitivity.
Improved Heart Health
While cardio exercise is the main way to directly strengthen your heart muscle, strength training can improve your heart health in other ways. Regular resistance exercise can improve skeletal muscle function, in turn decreasing work on your heart. Strength training can also lower your blood pressure, resting heart rate, and improve cholesterol levels.
Sharpens the Mind
So… what about your brain? Studies show that regular strength training can improve your cognition! Many of these studies involve older populations and show that resistance training can improve cognitive abilities much more than cardio exercise alone!
Decreases Aches and Pains Associated with Aging
Low back pain? Arthritis? It would be easy to accept that those aches and pains are a natural process of aging… but it would be easier to have less discomfort, wouldn’t it? It is important to know that regular strength training can improve muscle and joint health to support your body and decrease discomfort.
So… what are you waiting for? Let’s get you going on a regular strength training routine~ click here to download my free beginner strength workout today!
Westcott, Wayne L. PhD Resistance Training is Medicine, Current Sports Medicine Reports: July/August 2012 - Volume 11 - Issue 4 - p 209-216
doi: 10.1249/JSR.0b013e31825dabb8
Exercise Programming 101: A Beginner’s Guide to Establishing a Well-Balanced Routine
Strength, Cardio, and Flexibility… Oh My! Trying to start your own exercise program can be intimidating and confusing. Navigating the world of health and fitness is not an easy task. But with proper guidance, it is definitely possible!
Strength, Cardio, and Flexibility… Oh My! Trying to start your own exercise program can be intimidating and confusing. Navigating the world of health and fitness is not an easy task. But with proper guidance, it is definitely possible!
In order to create an effective program for yourself, it is important to understand that there are three major categories of exercise: strength training, cardiovascular/aerobic exercise, and flexibility training. Each type of exercise is complementary to the other, and when performed properly they can maintain and improve one’s overall fitness level.
In the field of exercise physiology, we use the FITT principle for establishing how much of each exercise type you should be performing. FITT stands for: Frequency (how often), Intensity (how hard), Time (how long), and Type (what kind). Below is a table that outlines the FITT principle for each exercise type, as recommended by the American College of Sports Medicine (ACSM). Please take these guidelines into account as you begin to plan your exercise routine. Each type of exercise benefits your body in a different way but are all equally important to your overall health and wellness.
Still not sure where to start? Contact me for a free consultation here!