Resistance Training Improves Health

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Friday, May 11, 2007

Posted on Thu, May. 10, 2007

Resistance training improves health

The benefits of aerobic training have long been documented but many people are not aware of the benefit of adding resistance training to their workout routine. There is the stereotype that if you lift weights, you are a body builder and you add bulk to your physique. In fact, all resistance training that is correctly done increases strength, but does not necessarily visibly increase size. There are many health and fitness benefits from regular resistance training for all ages. Resistance training enables people to live a higher quality of life. Resistance exercise helps offset the loss in muscle mass and muscular strength typically associated with normal aging. Most adults lose about one-half pound of muscle each year after age 20. Muscle mass is associated with metabolism. Muscle burns calories at a higher rate than fat, so the more muscle you have, the more efficient you are and the more you may need to eat. People who regularly exercise are more inclined to participate in recreational activities as well. Body image and self-confidence are also a benefit to including resistance training. Resistance training can be accomplished with the use of free weights, elastic tubes/bands, air resistance, and other forms of resistance. Aerobic activity generally stresses the lower body, but resistance training can emphasize all of the body. Aerobic training has long been the proven activity for cardiovascular and weight loss and resistance training can complement the aerobic component. For example, resistance training results in additional calorie expenditure. It's a boost to the metabolism. Resistance training helps make the body more sensitive to insulin not only during, but following exercise sessions. This is beneficial to those who have type 1 or 2 diabetes or for those who are at risk for diabetes (insulin resistance). A recent study in Diabetes Care stated that progressive resistance training can increase insulin sensitivity, even when not following a weight-loss diet. There are some studies that indicate resistance training can actually reduce blood pressure and improve lipid levels. A Canadian cardiac rehabilitation study looked at the effects of resistance training among men recovering from heart attacks. It found that all 57 participants underwent aerobic exercise rehabilitation, and all had resistance training at low, medium or high intensity. Maximum strength increased in the low-intensity resistance group by 10 percent, 12 percent in the medium group, and 14 percent in the high-intensity group. Also, several of the men had heart complications during the aerobic exercise such as abnormal rhythms, chest pain and blood pressure rises or drops. Only one had cardiac problems during the resistance training, demonstrating that not only was it beneficial, but perhaps safer (www.infoaging.org). Further research is needed to confirm this finding. A study out of the USDA Human Nutrition Research Center on Aging at Tufts University in Boston enrolled 10 frail, 90-plus-year-olds in an eight-week high-intensity resistance training program. Nine finished, and those nine experienced an average gain in strength of 174 percent in their thighs and walking speeds. This suggests that even the oldest among us may benefit significantly from resistance training. Healthy, elderly individuals who are strong, are at less risk for falls and injuries. An appropriately designed resistance program can also help maintain/increase strength, flexibility and balance. Naturally, there are specific guidelines and safety considerations that should be followed when working with the elderly. Lean muscle mass naturally decreases with age. If you don't do anything to replace it, the muscle will be replaced with fat. Weight training can help you reverse the trend at any age. You may even improve your mental health and reduce the risk of depression. Health | Gloria Caldwell The Benefits of Resistance Training Medical research has shown that resistance training does the following:

• Strengthens the muscular and skeletal systems. • Improves bone density, decreases the chance of osteoporosis. • Increases metabolism. • Improves posture. • Limits atrophy of the muscles. • Aids in hypertension, cholesterol and body fat control. • Increases circulation. • Aids in prevention of adult-onset diabetes. • Improves mood and self-esteem and quality of life. • Aids in the prevention of heart disease and certain cancers.

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