Over the past few years there have been more and more studies into the health and fitness benefits of regular, sensible strength training. Key researches have provided a wealth of information on the positive psychological responses to basic programs of strength exercises. Here are 10 reasons to strength train:
1 Avoid muscle loss. Adults who don’t strength train lose between 2.2kg and 3.2kg of muscle every decade. Cardiovascular exercises improve fitness but do not prevent the loss of muscle tissue. Only strength training will maintain muscle mass as we get older.
2 Avoid a slow metabolism.
Because muscle is a very active tissue, muscle loss is accompanied by a reduction in your resting metabolism. Research shows that an average adult experiences a 2% to 5% reduction in metabolic rate every decade of life. Regular strength exercises prevent muscle loss.
3 Increase muscle mass. Research shows that a standard strength training program can increase muscle mass by about 1.4kg over an eight week period. For beginners this is replacing muscle tissue that has been lost through inactivity.
4 Increase metabolic rate. By adding 1.4kg of muscle, you’re resting metabolic rate increases by 7%. The more muscle you have the more calories you use thereby reducing the likelihood of fat accumulation.
5 Reduce body fat In a 1994 study, strength exercises produced 1.8kg of fat loss after three months of training and an increase of 1.4kg of muscle.
6 Increase bone mineral density. The effects of progressive resistance exercises are similar for muscle tissue and bone tissue. The same training stimulus that increases muscle strength also increases bone density and mineral content.
7 Improve glucose metabolism. Researches have reported a 23% increase in glucose uptake after 4 months of strength training. Because poor glucose metabolism is associated with adult onset diabetes, important benefits can be gained from regular strength training.
8 Reduce low back pain. Strong lower back muscles are less likely to be injured than weaker lower back muscles. Specific exercises to target this area can prevent future injuries from arising.
9 Reducing resting blood pressure Strength training alone has been shown to reduce resting blood pressure significantly, and when combined with aerobic exercise it is even more effective.
10 Improve blood lipid levels. Several studies have shown the improvement of blood lipid levels after regular strength training with similar results from endurance exercises as well