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
Sitting... It's the new smoking.
The next question I would like to ask you is— how much time during the day do you find yourself sitting? Recent statistics from the American Heart Association show that sedentary jobs have increased by a whopping 83% since 1950. As a result, physically active jobs in the U.S. now make up less than 20% of the workforce. Let me put these numbers into perspective for you… the average office worker sits for more than 10 hours daily. Sitting for more than 10 hours a day can significantly increase your risk of heart disease, diabetes, cancer, and other serious conditions.
I have a question for you— are you sitting right now? Likely the answer is yes. I imagine most of you are sitting there on your phone, tablet, or laptop while you take a break from scrolling through social media to read this blog post. (If you are not sitting while reading this… bonus points to you!)
The next question I would like to ask you is— how much time during the day do you find yourself sitting? Recent statistics from the American Heart Association show that sedentary jobs have increased by a whopping 83% since 1950. As a result, physically active jobs in the U.S. now make up less than 20% of the workforce. Let me put these numbers into perspective for you… the average office worker sits for more than 10 hours daily. Sitting for more than 10 hours a day can significantly increase your risk of heart disease, diabetes, cancer, and other serious conditions. Take a look at this infographic from the American Institute for Cancer Research.
While many of us we try to “counteract” this sitting time by exercising for 30 minutes or more, keep in mind that is a very small percentage of your day. What you are doing for the remaining 23 ½ hours is just as important.
So what’s the solution? Move more, sit less! Although there is a big difference between physical activity and structured exercise, it is vital to combine both throughout your day. What do I mean?
Try to sit as little as possible. If we were to break physical activity vs. exercise vs. sitting down into a pyramid, it would look like this:
For those who have a job that is sedentary, decreasing your sitting time throughout the day might seem like a difficult task… but it is vital to make an effort! Here are some tips and tricks:
At work?
Schedule structured exercise (cardio and/or strength training) before work, after work, or on your lunch break
Take a “stand break” every 20 minutes
Park your car farther away to increase your walking time
Take the stairs
Explore options for a sit/stand desk
Explore options for investing in a fitness tracker/pedometer to monitor your activity levels
Team up with others at work & make it a challenge!
At home?
Stand up every commercial break
Take multiple smaller walks throughout your day
Take some time to “stretch it out”
Incorporate “movement minutes” every hour (light exercises such as chair squats, wall pushups, calf raises)
Want some ideas for “movement minutes” exercises? Download the Core Kickstarter Kit for FREE!
Trying to navigate virtual learning? Encourage your kids to do “movement minutes” between classes too! (bunny hops, jumping jacks, etc)
Sources:
https://www.aicr.org/resources/media-library/make-time-break-time/ American Institute of Cancer Research
https://www.hopkinsmedicine.org/health/wellness-and-prevention/sitting-disease-how-a-sedentary-lifestyle-affects-heart-health Johns Hopkins Medicine