Resistance training presents some very important health benefits that help us achieve our goals of living a Wellness Based Lifestyle. One of the most important is the increased amount of lean muscle mass that comes with resistance training. It has been scientifically proven that the more lean muscle mass that a person has, the faster they metabolize food and calories. This is why so many fitness experts promote resistance training as a means to lose weight. When you engage is a resistance workout, your metabolism stays elevated for hours after the workout. This translates into burning more calories and potentially fat throughout the rest of the day after the strength training workout, even when you are resting. Again going back to the simple formula required for weight loss, which is burning more calories than we consume, resistance training can be a fun and effective way to help us shed extra pounds.
Another important benefit that resistance training offers is its ability to increase bone density and strengthen our skeletal system. This is extremely important as we age and our bones naturally become weaker and more fragile. Weight training has been shown to significantly reduce the risk of osteoporosis, which is a leading cause in breaks and fractures of the bones in older adults. The weight bearing nature of resistance and strength training is behind the increased bone density. In addition to promoting a stronger skeletal system, resistance training increases the strength of ligaments, thickness of cartilage, and the stabilizing muscles involved in resistance movements. The importance of increased strength in the stabilizing muscles is that these muscles help us maintain balance, reduce the risk of injury, and can reduce chronic pain such as lower back and knee pain. Resistance training exercises are often used by physical therapists as a means to promote healing for joint and muscle injuries. Strength training has also been shown to reduce the pain associated with arthritis.
Resistance training also increases muscular strength, which is important to improving our ability to perform daily functions. It also increases muscular endurance, which is important in increasing our ability to perform repetitive movements and endurance type activities such as swimming or running. It can also help to increase power and speed, which is very important to athletes and aspiring athletes, which I consider to be anyone that is training for anything from making the high school football team to participating in a local cancer awareness 5K. In that way, we can all benefit from increased muscular strength and endurance.
Weight training also promotes cardiovascular health and helps us keep our blood pressure levels in check. The American Heart Association recommends weight training 3 days a week to reduce the risk of heart disease. Resistance training also increases red blood cell count in exercisers and increases hemoglobin levels, both of which are important in the health of our circulatory system.
Does weight training increase flexibility? Well the best answer is yes and no. Beginning weight trainers will see an increase in flexibility as they typically use lighter weights and are thus able to go through a full range of motion during exercises. More experienced lifters can experience the same if making a conscious effort to lower weight and ensure that they are performing exercise through a full ROM. What we typically see as folks become more experienced in weight training, they increase weight and the number of repetitions, which results in a loss of flexibility. Because of the heavier weights, athletes are not able to achieve a full range of motion and full extension of the limbs being targeted is not an option. Heavy weight training can increase the size of muscles and it also promotes a shortening of muscles, both of which limit flexibility. Even as you progress in your experience as a weight trainer, it is important to continue focusing on form and the range of motion of each exercise. In this way you can continue working towards maintaining flexibility gains from the beginning stages of your weight training program. This is another reason that I promote resistance bands as an effective alternative to traditional weight training using free weights. By not having to struggle with the actual weight of free weights, resistance bands allow for a more full and fluid range of motion, thereby increasing flexibility. Resistance bands use resistance verses gravity (like free weights) to stimulate muscle strength and growth. There is also a reduction in risk of injury (you do not have to worry about dropping a resistance band on your toe) and increasing the resistance is as simple as stretching the band farther. Resistance bands also come in varying resistance levels ranging from very light resistance to heavy resistance. They can be purchased at most sporting goods and department stores and are very economical. These days, resistance bands also come in tubular shaped bands that have handles you can attach at each end making them more comfortable to use and much more comparable to weight machines found in health clubs. Having a set of resistance bands can eliminate the need to join a health club, which is not always an option if extra money is limited. They are also extremely portable, meaning that you can easily travel with them on trips and vacations to ensure that you can get in a workout just about anywhere.
An example of how resistance training can promote an increase in our Emotional Wellness is by increasing our self-esteem and confidence. As we tighten our muscles, tone those trouble areas, lose weight and become more flexible and mobile, we cannot help but experience an increase in the positive feeling that we have towards ourselves. As I experienced with my own weight loss, I was much more sociable and more likely to interact with others that I met, and I experienced a level of self confidence that I had not experienced in years. I actually began to feel good about myself again. In this way, we also experience an increase in our level of Social Wellness. Research has shown that resistance training can also reduce the symptoms of mild to moderate depression, which is a much safer and long-term natural alternative to anti-depressant medications.
No comments:
Post a Comment