Strength Training, The Whys and Hows

Strength Training, the Why's and How's

What's your workout like? Are you consistent every week with strength training? The American Heart Association recommends strength training at least twice a week. I actually recommend 3 times a week. But don't let that scare you. Three, 20 minutes sessions a week is really all you need to see and feel benefits.

Why strength train?

1. Build muscles mass- As we age we naturally lose muscle mass. Staying consistent with a sound core program can actually reverse muscle loss. Sarcopenia, the accelerated loss of muscles mass and function that is associated with increased adverse outcomes including falls, functional decline, frailty and mortality. We can actually reverse muscles loss through strength and balance training and aerobic exercise.

2. Increase bone density- Osteoporosis, a condition in which the bones become brittle and fragile from loss of tissue, typically as a result of hormone changes, or deficiency of calcium or vitamin D. This can't necessarily be reversed by exercise but we can definitely slow the progression of Osteoporosis. Plus, strength training will help to keep the body strong and help with balance and mobility.

3. Decrease risk for Type 2 Diabetes. If you have Type 2 Diabetes building more muscle mass can help manage your symptoms. When you exercise your muscles need more energy (glucose). Larger muscles require more glucose as well. Both the act of lifting weights and the effects of strength training help improve blood sugar management.

If you don't have diabetes, strength training helps prevent it!

4. Heart Health- Studies show that consistent strength training lowers blood pressure, total and LDL cholesterol and improves blood circulation.

5. Improve body composition. The same reason building muscle makes you look better in your jeans helps with the four positive effects listed above, plus more.You are helping to strengthen all the systems of your body. Weight loss alone doesn't change your body mass. Losing fat mass and building muscle mass should be the goal for both cosmetic and health benefits.