Eight Benefits of Strength Training - It's Never Too Late to Start
- 2 Minutes Read
The physical consequences of aging are not inevitable. Read about the eight benefits of strength training - and remember, it's never too late to start!
I grew up in the era of Chris Evert and Bjorn Borg as slender tennis players and Magic Johnson as a tall lanky basketball player. Lifting weights was not what the stars did and not what I focused on as a high school and college tennis player.
Times have definitely changed as we watch the likes of tennis player, Serena Williams and basketball player, LeBron James. Strong physiques mean hours spent in a weight room under the watchful eye of a personal trainer. Even though at age 50 my goal is not to look like athletes of today, I do want to reap the benefits of strength training.
The physical consequences of aging are not inevitable! We used to think that the gradual loss of muscle mass after one reaches the age of 30 was just one of the unavoidable effects of aging. Yes, it is true that physically inactive people can lose from 3-5% of muscle mass every 10 years! However, physically active people, through strength training, can actually build muscle tissue as they age.
Many fitness-minded adults know the benefits of cardiovascular training and try to increase their heart rate at least three days a week by biking, walking or running. However, many of these same people do not appreciate the positive effects of strength training and its effect on building muscle mass and increasing bone density.
Guidelines from the American College of Sports Medicine (ACSM) recommend that adults perform muscle-strengthening exercises at least two days a week. They advise to work all major muscle groups including legs, hips, back, abdomen, chest, shoulders, and arms.
Muscle tissue is an efficient calorie-burner! When you perform resistance exercise, you are increasing and maintaining the percentage of muscle in your body. This means that even when you are at rest (sleeping) or sitting at the computer, you will burn more calories than you did before strength training. Burning more calories helps with weight loss.
Knowing the eight benefits of strength training has continued to keep me motivated as I learn the new skill of strength training. Start your routine today! In addition, if we need to talk about vanity at age 50, it does feel great to see some definition in my normally flabby arms. The physical consequences of aging are not inevitable!Exercise->Weight resistance