Strength Training = Stronger, Leaner, Healthier
Strength training
is a key component of overall fitness. Despite the images of muscle-bound men
many conjure when thinking of resistance exercise, strength training is
important for everyone. Regular strength training will help to reduce body fat,
increase your lean muscle mass, and burn calories more efficiently.
Muscle mass
naturally atrophies with age. Strength training can help you preserve and
enhance your muscle mass at any age.
Strength training also helps:
- Develop strong bones. By stressing your bones, strength training
increases bone density and reduces the risk of osteoporosis.
- Control your weight. As you gain muscle, your body burns calories
more efficiently — which can result in weight loss. The more toned your
muscles, the easier it is to control your weight.
- Reduce your risk of injury. Building muscle protects your joints from
injury. It also helps you maintain flexibility and balance — and remain
independent as you age.
- Boost your stamina. As you grow stronger, you won't fatigue as
easily.
- Improve your sense of well-being. Strength training can boost your
self-confidence, improve your body image and reduce the risk of
depression.
- Get a better night's sleep. People who commit to a regular strength training
program are less likely to have insomnia.
- Manage chronic conditions. Strength training can reduce the signs and
symptoms of many chronic conditions, including arthritis, back pain,
depression, diabetes, obesity and osteoporosis.
Strength training can be done just about
anywhere.
Consider the options:
- Body weight. You can do many exercises with little or no
equipment — use your body weight instead. Try push-ups, pull-ups, abdominal
crunches and leg squats.
- Resistance tubing. Resistance tubing is inexpensive, lightweight
tubing that provides resistance when stretched. You can choose from many
types of resistance tubes in nearly any sporting goods store.
- Free weights. Barbells
and dumbbells are classic strength training tools.
- Weight machines. Most fitness centers offer various resistance
machines. You can also invest in weight machines for use at home.
Expecting Results
You don't need to spend
hours a day lifting weights to benefit from strength training. Two to three
strength training sessions a week lasting just 20 to 30 minutes are sufficient
for most people. You may enjoy noticeable improvements in your strength and
stamina in just a few weeks. With regular strength training, you can increase
your strength 50 percent or more within six months — even if you're not in
shape when you begin. Strength training can do wonders for your physical and
emotional well-being. Make it part of your quest for better health.