Strength-Training and Health
What are the Health Benefits of Strength-Training?
Strength-training refers to weight-bearing
or resistance exercise.
Although weight-lifting
is a popular part of strength-raising workouts, the goal of strength training
is not to build huge muscles (that's bodybuilding
or muscle-building),
but to improve functional strength, muscle endurance and general fitness
to promote overall health.
Wide Range of Health Benefits
Strength training is a recommended fitness
activity for a wide range of health benefits associated with muscle
fitness. These health improvements include:
(1) Stronger muscles to hold our bones
in correct alignment, thus relieving pain in joints and back. Strong muscles,
tendons and ligaments are less likely to give way under stress and are
less likely to be injured.
(2) Stronger bones to increase bone-mass
and reduce the possibility of osteoporosis.
(3) Faster metabolic rate, which helps
to raise resting calorie expenditure. A faster metabolism helps reduce
obesity, improves weight loss and long-term weight control as you age.
Research confirms that the higher the exercise intensity, proportionately
more fat will be burned during the recovery phase. Recent research on
the effect of a resistance training on post-exercise energy expenditure
and resting metabolic rate, concluded that strenuous strength training
can elevate metabolic rate for extended periods, and that this enhanced
metabolism is due to oxidation of body fat.
(4) Increased stamina and muscle endurance,
which helps prevent fatigue, muscle-strain and falls. Strength-training
also benefits energy-levels.
(5) Increased muscle-mass and muscle/fat ratio. More muscle mass
means greater post exercise oxygen consumption. In one fitness study,
when strength trained individuals were compared to nontrained individuals,
there was no difference in post exercise oxygen consumption per pound
of muscle. However, since the strength training individuals have more
muscle mass, they burn more calories during the post exercise period.
This benefits weight control and reduces the health risks associated with
excessive abdominal fat levels.
(6) Improved metabolic health, which
benefits a number of basic conditions such as blood glucose control and
blood pressure.
(7) Improved body posture and mobility.
The way you sit and stand are influenced by the vitality of a network
of neck, shoulder, back, hip and abdominal muscles. Stronger muscles enable
you to stand and sit straighter and more comfortably.
(8) Improved body shape. Strength-training
helps to produce a lean toned look, which benefits self-image and general
emotional health.
Frequency and Duration of Strength Training
Research indicates that nearly all the benefits
of resistance training are likely to be obtained in two 15 to 20 minute
training sessions a week.
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Exercise
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