Worried about getting older? There's a simple, all natural way to reverse the signs of aging and keep your entire Body in shape. What is this fountain of youth? Strength Training.
No matter what your fitness goal are, a well-rounded fitness program will include cardiovascular, Muscle strengthening, and flexibility exercises. Here are just a few of the health benefits of Strength Training :
More Strength. Lifting weight improves the body's overall ability to complete the tasks of daily life, carrying groceries, playing with the kids, climbing the stairs, cleaning the house. It also boost stamina and reduces fatigue. For athletes and sports enthusiasts, strength training has been shown to improve overall performance as well as reduce the risk of injury.
Less Disease. Strengthening exercises are safe and effective for people of all ages, including those with health concerns like heart disease, diabetes, osteoporosis, or arthritis. Many people with health conditions have reported a decrease in symptoms when they routinely lift weight.
Weight training can improve cardiovascular health by lowering bad LDL cholesterol, increasing good HDL cholesterol, and lowering blood pressure. It can also improve the way the body processes sugar, which may reduce the risk of diabetes. Research indicates that weight training can increase glucose utilization in the body by 23% in just four months.
As we age, our bones lose density and become more fragile. Bone density peaks between the ages of 25 to 35 and begins to decline around age 40. By stressing the muscles, strength training has proven effective in increasing bone density and strengthening tendons and ligaments, which reduces the risk of developing osteoporosis and bone fractures.
More Muscle. Most people begin to lose muscle mass after the age of 30, at a rate of 1-2% a year. Although aging is inevitable, you can slow and even reverse the loss of muscle mass by lifting weights.
Less Fat. Greater muscle mass also means less fat and better weight control. For each pound of muscle you gain, you can burn 35 to 50 more calories each day. Because muscle burns three times the calories as fat, strength training can provide up to a 15% increase in metabolic rate, which promotes long-term weight loss. Without the boost in metabolism, you will likely gain 10% more weight and fat as each decade passes.
More Joy. Strength training has been shown to improve self-esteem and body image and create a sense of well-being. A Harvard study found that 10 weeks of strength training reduced clinical depression symptoms more successfully than standard counseling. A good workout has even proven as effective in treating depression as some anti-depressant medications, without the cost or dangerous side effects.
Less Injury. In addition to building strength, weight-lifting increases flexibility, balance and joint stability, which decrease the risk of falls and other injuries. A 12-year study showed that strengthening the low back muscles had an 80% success rate in eliminating or alleviating low back pain.
More Sleep. A strenuous session of strength training can reduce insomnia and greatly improve sleep quality. Daily exercise helps people fall asleep more quickly, sleep more deeply, awaken less often, and sleep longer.
Getting Started
If you're new to strength training, here are a few exercises you can try without investing in dumbbells, a gym membership, or expensive equipment. As you grow stronger, expand your repertoire to include more strenuous exercises, weight machines and free weights. Be sure to check with your doctor before you start lifting weights if you have any medical conditions or a history of injuries or illnesses.
Squats
Stand with your feet hip-width apart, with your hands on hips and your back straight. Bend your knees to a 90-degree angle, leaning your body forward. Keep your knees in line with your feet and your heels down. Push back up to the starting position and repeat.
Lunges
Stand with one foot in front of the other, hips forward, and your arms by your side. Keeping your back straight, bend your knees to bring your front knee over your front foot. Return to the starting position and repeat. Try holding weights for extra resistance.
Crunches
Lie on your back with your knees bent, your feet on the floor, and your hands behind your ears. Exhale to slowly curl your shoulders forward toward your knees. Inhale as you lower yourself to the ground. Keep your abs tight and your lower back on the floor throughout the motion.
Tricep Dips
Place your hands on the edge of a sturdy bench or chair. With your back straight and close to the chair and your knees bent to a 90-degree angle, slowly lower yourself down until your arms form a 90-degree angle. Push back up until your arms are almost straight and repeat.
Push Up
Place your hands under your shoulders (or slightly wider to work the chest more). Beginners keep your knees on the floor, while more advanced exercisers should keep their knees up and their body in a straight line with your weight on your toes. Bend your arms to lower your body, keeping your abs pulled in and your spine straight. Exhale to push back up to the starting position.
Strength training exercises can be done anywhere, anytime. And it only takes 15-20 minutes two or three times a week to get results. With dozens of health benefits, weight-lifting can help your age gracefully into yours 30s, 40s, 50, and beyond.
No matter what your fitness goal are, a well-rounded fitness program will include cardiovascular, Muscle strengthening, and flexibility exercises. Here are just a few of the health benefits of Strength Training :
More Strength. Lifting weight improves the body's overall ability to complete the tasks of daily life, carrying groceries, playing with the kids, climbing the stairs, cleaning the house. It also boost stamina and reduces fatigue. For athletes and sports enthusiasts, strength training has been shown to improve overall performance as well as reduce the risk of injury.
Less Disease. Strengthening exercises are safe and effective for people of all ages, including those with health concerns like heart disease, diabetes, osteoporosis, or arthritis. Many people with health conditions have reported a decrease in symptoms when they routinely lift weight.
Weight training can improve cardiovascular health by lowering bad LDL cholesterol, increasing good HDL cholesterol, and lowering blood pressure. It can also improve the way the body processes sugar, which may reduce the risk of diabetes. Research indicates that weight training can increase glucose utilization in the body by 23% in just four months.
As we age, our bones lose density and become more fragile. Bone density peaks between the ages of 25 to 35 and begins to decline around age 40. By stressing the muscles, strength training has proven effective in increasing bone density and strengthening tendons and ligaments, which reduces the risk of developing osteoporosis and bone fractures.
More Muscle. Most people begin to lose muscle mass after the age of 30, at a rate of 1-2% a year. Although aging is inevitable, you can slow and even reverse the loss of muscle mass by lifting weights.
Less Fat. Greater muscle mass also means less fat and better weight control. For each pound of muscle you gain, you can burn 35 to 50 more calories each day. Because muscle burns three times the calories as fat, strength training can provide up to a 15% increase in metabolic rate, which promotes long-term weight loss. Without the boost in metabolism, you will likely gain 10% more weight and fat as each decade passes.
More Joy. Strength training has been shown to improve self-esteem and body image and create a sense of well-being. A Harvard study found that 10 weeks of strength training reduced clinical depression symptoms more successfully than standard counseling. A good workout has even proven as effective in treating depression as some anti-depressant medications, without the cost or dangerous side effects.
Less Injury. In addition to building strength, weight-lifting increases flexibility, balance and joint stability, which decrease the risk of falls and other injuries. A 12-year study showed that strengthening the low back muscles had an 80% success rate in eliminating or alleviating low back pain.
More Sleep. A strenuous session of strength training can reduce insomnia and greatly improve sleep quality. Daily exercise helps people fall asleep more quickly, sleep more deeply, awaken less often, and sleep longer.
Getting Started
If you're new to strength training, here are a few exercises you can try without investing in dumbbells, a gym membership, or expensive equipment. As you grow stronger, expand your repertoire to include more strenuous exercises, weight machines and free weights. Be sure to check with your doctor before you start lifting weights if you have any medical conditions or a history of injuries or illnesses.
Squats
Stand with your feet hip-width apart, with your hands on hips and your back straight. Bend your knees to a 90-degree angle, leaning your body forward. Keep your knees in line with your feet and your heels down. Push back up to the starting position and repeat.
Lunges
Stand with one foot in front of the other, hips forward, and your arms by your side. Keeping your back straight, bend your knees to bring your front knee over your front foot. Return to the starting position and repeat. Try holding weights for extra resistance.
Crunches
Lie on your back with your knees bent, your feet on the floor, and your hands behind your ears. Exhale to slowly curl your shoulders forward toward your knees. Inhale as you lower yourself to the ground. Keep your abs tight and your lower back on the floor throughout the motion.
Tricep Dips
Place your hands on the edge of a sturdy bench or chair. With your back straight and close to the chair and your knees bent to a 90-degree angle, slowly lower yourself down until your arms form a 90-degree angle. Push back up until your arms are almost straight and repeat.
Push Up
Place your hands under your shoulders (or slightly wider to work the chest more). Beginners keep your knees on the floor, while more advanced exercisers should keep their knees up and their body in a straight line with your weight on your toes. Bend your arms to lower your body, keeping your abs pulled in and your spine straight. Exhale to push back up to the starting position.
Strength training exercises can be done anywhere, anytime. And it only takes 15-20 minutes two or three times a week to get results. With dozens of health benefits, weight-lifting can help your age gracefully into yours 30s, 40s, 50, and beyond.
By : Meghan Vivo
