FIVE REASONS TO STRENGTH TRAIN THAT HAVE NOTHING TO DO WITH HOW YOU LOOK
Did you know that after age 30, inactive adults lose 3% to 8% muscle mass per decade? Inactivity decreases our metabolism and increases fat accumulation. Over time, sedentary adults are more prone to developing diseases and injuries. The solution? Train with weights.
Five Research-Based Reasons
Resistance training is preventative medicine and a method to slow down the body’s aging processes. Here are five research-based reasons that have nothing to do with how you look to begin a resistance training routine now.
Improve your heart health: research supports that the effect of resistance training is comparable to aerobic training when it comes to reducing cardiac disease risk factors. When we strength train, we reduce blood pressure, reduce body fat, maintain healthy cholesterol, improve blood flow, and stay strong enough for aerobic exercise.
Improve your metabolism: resistance training builds more lean muscle mass. Having more muscle mass will speed up our metabolism. A fast metabolism will burn more calories at rest but also help us have more energy, better sleep, and better organ functions.
Reduce your risk of injuries and disease as you age: muscle mass declines as we age, but research shows resistance training can prevent and reverse some of the debilitating effects that come with aging and muscle loss. Resistance training increases our lean muscle mass, and more muscle mass correlates to greater bone density, coordination, balance, mobility, and better physical health.
Train your brain: research suggests that resistance training may prevent cognitive decline as we age and increase blood flow to the brain. Resistance training is related to improving cognitive abilities. This means resistance training can keep the brain sharp.
Enhance your mental health: evidence supports resistance training is associated with reduced symptoms of anxiety, depression, and fatigue. When combined with cardio, resistance training has shown an increase in self-esteem and perception of self.
The Current Recommendations
The Centers for Disease Control (CDC) currently recommends 150 minutes of moderate-intensity physical activity and two days of muscle-strengthening activity. I encourage you to get started if you are not currently utilizing resistance training in your routine. It doesn't have to be hard, fancy, or complicated for it to be effective. Start training today to live a better quality of life with less disease, illness, and injury risk.
