If your idea of a workout is an hour on the treadmill followed by 1000 ab crunches, I have some good news that will help you get twice the results in half the time.
Weight lifting, progressive resistance exercise and strength training are all terms used to describe the practice of resistance training. Resistance training has a little to do with how much weight you can lift and a lot to do with how you train your muscles. Resistance training is the mantra a majority of fitness professionals and experts follow today. Here are a few reasons why:
Reason #1: Improve body composition
Along with a good diet and aerobic activity, resistance training can slow the inevitable effects of time by adding muscle to your body while reducing fat stores. Too much body fat may be the culprit in many degenerative diseases, including high blood pressure and diabetes. As you age, body fat increases and lean muscle tissue decreases.
Reason #2: Speed up metabolism
Moderate to high intensity resistance training helps you burn more calories. You will burn calories at a higher rate immediately after resistance training exercise. Resistance training fires up your metabolism during exercise. The increased metabolic rate means you’ll burn more calories while you train.
Reason #3: Strengthen bones
Resistance training may slow the effects of osteoporosis while strengthening bones. Osteoporosis is a gradual deterioration of the skeletal system that is characterized by low bone mass and increased susceptibility to broken bones.
Reason #4: Lower blood pressure
Heavy resistance training activity may reduce resting blood pressure in older individuals. Test subjects experienced reductions in both systolic and diastolic blood pressure following six months of progressive, whole-body resistance training performed three days per week.
Reason #5: Decrease lower back pain
Resistance training strengthens the deep muscles of the spine, which may lead to greater inherent spinal stability and decreased pain. Many people experience lower back pain at some point in their lives. The strong curvature of the low back region causes pressure in this area that, in turn makes the muscles and bones vulnerable to injury. Postural awareness is crucial to limit excessive motion of your lumbar spine during resistance training.
Reason #6: Increase self confidence
It’s no surprise that a strong, healthy body affects how you feel about yourself. Your dedication, interest, motivation and self-esteem will remain high in progressive result-oriented resistance training activity.
As mentioned in my previous emails, I am excited about this new journey of Medical Fitness. In today’s modern era, there is an abundance of information available online. My goal is to share and educate you with some of the most effective strategies towards a healthier lifestyle. We can’t wait to start bringing long term, life changing, health and wellness transformations to you and your families.
Dr. M. Naran, M.D.