: : the benefits of weight training
Not only does strength training increase your physical work capacity, it also improves your ability to perform activities of daily living (ADL's). You will be able to work harder and longer with the proper weight training activities.
It improves bone density. One of the best ways you can control bone loss as you age is to add strength training into your workout plan.
It promotes fat-free body mass with decreasing sarcopenia. The lean muscle mass that we all work so hard for decreases with age. If we don't add strength training to our routine then it will turn into fat.
It Increases the strength of connective tissue, muscles, and tendons. This leads to improved motor performance and decreased injury risk.
It improves your quality of life as you gaining body confidence. Strength training will not only make you strong, but will also help with managing your weight.
Making an appointment with a personal trainer or fitness specialist is a great first step when starting weight training. These professionals will be able to show you proper form, explain the basics, and set up a weekly program. For experienced athletes, these professionals can explain how to overload the body so you keep achieving strength and endurance gains.
: : Starting the workout program
Start slowly. This will decrease your chance of injury and soreness.
Use the correct weight amount. Using too much weight will increase your chance of injury because your form will suffer. Vice versa, by not using enough weight your muscles will not be challenged and you won't experience the desired benefits of weight training.
Give your muscles time to rest and recovery and you should wait at least 48 hours before you train the same muscle group once again.
Burning more calories throughout the day. Your body works harder to maintain muscle over fat. Strength training can boost your metabolism so you burn more calories throughout the day.
Weight training doesn't have to be boring. Switching up your routine to keep your body guessing is the perfect way to receive strength gains and to decrease boredom. Switch up your routine by using the machines, free weights, bars, bands, and even your own body weight.
Also, change your routine as much as possible. You can do this by switching up the number of sets or reps, time between sets, choosing different exercises, and varying your speed are just a few suggestions.
once you know all of the benefits you will receive from these exercises, you will want to start right away so you can improve your quality of life and burn those extra calories.
: : the 6 major health benefits of gym workouts
: : #1 – Benefits of Cardio
As you lace up, your gray matter sends out get-ready signals: Without your even realizing it, breath and heart rates quicken. Once you're sweating, the brain delivers feel-good endorphins to help ease the ouch of an all-out workout. "Happy" chemicals, like dopamine, release during and after the workout to lift mood—aka the runner's high. - Meredith Jenks (group fitness guru)
: : #2 – Prevents Heart Diseases and Cancer
Regular gym workouts reduce the LDL (low-density lipoprotein) cholesterol that clogs the arteries. They also increase the levels of HDL (high-density lipoprotein), a good type of cholesterol, as a result preventing cardiovascular diseases and strokes.
: : #3 – Prevents Osteoporosis, Improves Muscle Strength and Joint Mobility
Gym workouts that include weight lifting, squats, aerobics, and running prevent bone loss and help in the building and strengthening of bones. Low bone mass causes osteoporosis, which makes the bones brittle and prone to fractures. Working out accelerates the growth of new bone structures. It also increases the supply of oxygen and blood to the bones and the surrounding tissues. This helps in the repair and preservation of tissues.
: : #4 – Helps In Weight Management
Gym workouts are the easiest way to work off the extra calories that lead to unhealthy fat accumulation in the body. Any form of workout burns the calories consumed, leading to more energy, healthy body mass, and a fitter and leaner appearance. Exercise helps reduce body fat by converting it into muscle mass and also helps prevent many health problems commonly linked to obesity, such as high blood pressure and diabetes.
: : #5 – Helps In Sleeping Better
Working out helps you sleep soundly and peacefully, eliminating any existent insomnia. This is because when you exercise, the body releases neurochemicals called endorphins that help the body relax and attain a level of emotional security. Exercise also reduces stress levels, relieves aches and pains, and helps you sleep more soundly.
: : #6 – Exercises The Brain
The circulation of blood and oxygen to the brain gets a boost with exercise, which aids in the growth of nerve cells that control memory in the brain. This increases the level of certain brain chemicals that sustain new brain cells and their connections.
: : Frequently asked questions
Cardiovascular exercise on machines such as treadmills and exercise bikes burns more calories than lifting weights, so is it just a waste of gym time to add strength training to your workout?
The simple answer is no. Working your muscles as well as your heart and lungs can improve your health and help you drop a clothes size faster.
"I only exercise to lose weight and get thinner. I can burn far more calories doing light cardiovascular work than heavy lifting, shouldn't I just stick to the treadmill?"
While cardiovascular exercise is a great way of burning the fat, adding a little strength training to your workouts will earn you extra calories every day. You'll even be burning extra calories while you're sleeping or sitting on the couch watching Eastenders.
Aerobic exercise may burn a few hundred extra calories for dinner, but for every additional pound of muscle you gain, your body burns around 50 extra calories every day of the week.
Research has shown that regular resistance training can increase your Basal Metabolic Rate by up to 15%. So for someone burning 2000 calories per day, that's a potential 300 extra calories, more than a Mars bar, burned every single day.
Do not be disheartened if initially you seem to be staying at the same weight or gaining slightly.
Muscle weighs more per square inch than fat, so whilst your weight might not be dropping very quickly, your clothes are feeling baggier and you are seeing a healthier, slimmer and better toned you in the mirror. That's far more important than anything those nasty scales have to say, any time.
"Is weight training right for women? I loved Terminator, but being 5ft6 and female I'm not sure Arnie's muscles would suit me."
Weight training is just as suitable for women as it is for men. Many women are wary of taking it up for fear that increased muscle means increased masculinity, this is not the case.
Testosterone is a very important factor in the development of muscle shape, so as women have very low levels of this hormone their muscles develop differently, meaning a little resistance training will not lead to a bulky, butch physique.
"I'm not getting any younger, shouldn't I just stick to low resistance exercise to avoid injury?"
No in fact building a little extra muscle can actually reduce the risk of injury.
Strong muscles, tendons and ligaments are much more capable of withstanding stress, and the improved flexibility gained by strength training also reduces the likelihood of pulled muscles and back pain.
Weight training is an excellent way of combating several symptoms we all face as we get a little older.
Resistance exercise can reduce bone deterioration and build bone mass, preventing osteoporosis.
Working your muscles can also inhibit the affects of sarcopenia, the age related loss of muscle mass, strength and function. After the age of thirty there is a loss of 3-5% of muscle mass per decade, making day to day tasks gradually harder to perform and slowing down metabolism - increasing the risk of weight gain.
"How can weight training make me healthier?"
Recent research has shown that weight (or resistance) training can greatly reduce a number of health risks.
It has been proven to have a positive affect on insulin resistance, resting metabolism, blood pressure, body fat and gastrointestinal transit time, factors that are linked to illnesses such as diabetes, heart disease and cancer.
"Why am I still reading this and not starting my new stronger, fitter, healthier and happier life right now?"
Start slowly and work your way up. Even using tins of baked beans as makeshift dumbbells or using light ankle weights is a good start. Research shows that just two 15-20 minute sessions a week is enough to gain all the potential health benefits of strength training.
Over the course of your sessions, use exercises that work all the muscle groups and do 8-12 repetitions. Be sure to use a suitable weight so that the last rep really feels like hard work. Don't overdo it and make sure that you leave a day or two to recover in between sessions. Muscles grow while resting, so pushing yourself as hard as you can seven days a week won't do you any favours.
A little effort will reap big benefits.
You can feel healthier and look better, which in turn will make you feel better about yourself and the benefits can last for the rest of your life.