3 minute read
7 LESSER-KNOWN BENEFITS OF STRENGTH TRAINING
Lifting weights is the natural choice if you want a broad back and bulging biceps. However, you might be surprised to learn that it’s also effective for a much wider range of fitness goals.
Less than 25% of American adults exercise regularly. Even fewer make strength training a central part of their routine. If that sounds like you, you’re missing out on more than bigger muscles. Incorporating the power of resistance into your workouts can help you get more impressive results in less time. Learn more about what strength training can do for you, and how to get started.
Model: Karla Gochenour
@mrskarlagochenour
CONDITION YOUR HEART
Aerobics may be the first thing that comes to mind when you think about exercises for your heart, but strength training works too. That’s because it helps reduce abdominal fat that causes inflammation and other health issues.
LOWER YOUR BLOOD PRESSURE
Hypertension puts you at higher risk for stroke and heart disease, and there are often no symptoms to warn you. Along with taking any medication recommended by your doctor, physical activity can help you stay within a safer range.
LOSE WEIGHT
Muscle burns more calories than fat even when you’re sitting on the couch. As long as you avoid eating more, you may find it easier to shed excess pounds.
PREVENT FALLS
Enhancing your balance and posture makes you steadier on your feet. Weight-bearing exercises also thicken your bones, so your injuries may be less serious even if you do slip.
INCREASE FLEXIBILITY
Lowering weights affects your body in much the same way as static stretches. That extra flexibility reduces stress and gives you greater freedom of movement.
INCREASE YOUR ENERGY
Daily tasks require less effort when you reduce your body fat and learn to use your body more efficiently. You may find it easier to keep up with your children and grandchildren.
BOOST YOUR OVERALL WELLBEING
Research shows that exercise can be as effective as antidepressants for some patients. In addition to looking fit, you’re likely to feel happier and calmer and may even reverse cognitive decline associated with aging.
Model: Karla Gochenour
@mrskarlagochenour
Getting Started
PROCEED GRADUALLY
Start with light weights and work your way up as your body adapts. As a general rule, expect to increase your load by 10% or less at any one time.
LIFT HEAVY
At the same time, you’ll progress faster if you use the heaviest weights you can handle safely. That usually means you can just barely complete your last repetition.
TAKE DAYS OFF
Your muscles actually grow during the time you spend resting in between workouts. That might mean relaxing or doing other activities like hiking or swimming.
ADJUST YOUR LIFESTYLE
Adopt healthy habits to go along with your physical activities. Eat a balanced diet and aim for 8 hours of sleep each night. Manage stress and cultivate mutually supportive relationships.
