Weekly Tip
The Importance of Strength Training
Strength training, weight training or resistance training, increases muscle mass and strength. But it's not just about the muscles, there are some other important benefits to our health for all of us that you may not be aware of.
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Lifestyle ProgramsWhat is it?
Resistance training is just applying force (pushing or pulling) against a resistance in a way that overloads our muscles thus requiring them to adapt to the new load's they are expected to cope with. There are many different Types (e.g. Elastic-band workouts, Free weights, machine weights, body weight etc) and many different ways of performing a resistance program. Normally a resistance program will include a number of exercises that either work through the entire body or focus on a different body part each day. The routine usually requires an exercise being performed a number of time (reps) which is then repeated (sets). This recipe changes depending on goals, experience, enjoyment and ability.
The benefits
For years people have assumed that lifting weights or performing resistance training exercises is only for those who are footballers, body builders or for those who just want to get big. That's starting to change. Bigger muscles is just one of the benefits that may happen with resistance training. It turns out there are a number of benefits when it comes to "applying a little elbow grease" when exercising. Here are a few:
| 1. Improved Performance An increase in muscle mass &/or strength results in better performance of everyday activities such as climbing, walking stairs, carrying objects or playing sports. You become more efficient, with greater reserves meaning less fatigue. |
| 2. Healthier Joints The nature of a balanced resistance training program requires controlled exercises that promote strong, balanced muscles around a joint. This in turn will aid in reducing the wear and tear of the joint (muscles will actively control the joint during movement), in improved posture, improved balance and reduced likelihood of a fall or injury. |
| 3. Increased lean body mass (muscle) This not only helps us to look good, but also helps with weight control. Each added kilo of muscle burns more calories even when we are resting, therefore an increase in muscle mass increases your metabolic rate. This means less energy stored meaning less body fat. |
| 4. Increased Bone Strength Bone strength is also improved with strength training, helping to prevent bone weakening, which occurs as we age and thus the likelihood of bone disorders such as osteopenia and osteoporosis are minimised. |
| 5. Improved blood sugar control A recent but often under estimated benefit from resistance training is improved transfer and take up of energy by the cell. Resistance training actually helps get energy into the cell which in turn helps reduce the risk developing Type 2 Diabetes or the impact of it if you already have it. Resistance training should be a component of all safe and balanced exercise programs for those finding it difficult to manage their blood sugar* |
*Once your GP has determined that resistance training is suitable for particular situation relevant to your health and capabilities
Other added benefits of including resistance training into your exercise routine includes a reduced risk of developing some cancers, improved immune function and elevated mood!
Now that you have an understanding of the benefits of strength training, remember to look at next weeks Lifestyle Medicine tip of the week to find out the basics of strength training and where to start.
Australian Lifestyle Medicine Conference
If you are a member of the Australian Lifestyle Medicine Association (ALMA), work in the area of allied health or primary care or just interested to know more about this unique area from the leaders in Lifestyle Medicine check out ALMA's National Lifestyle Medicine Conference set for March 2010.
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