Bookmark Website  | Free Registration  | The Team
The Lounge  | Champions  | The Wire |  Schedule |  Audio  |  Arcade  |  The Top Ten  |  Historical  |  Email  |  Video

3 Biggest Benefits of Strength Training


Strength training is exercise that uses resistance to strengthen and condition the musculoskeletal system, improving muscle tone and endurance. "Strength training" is used as a general term synonymous with other common terms: "weightlifting" and "resistance training." Physiologically, the benefits of consistent strength training include an increase in muscle size and tone, increased muscular strength, and increases in tendon, bone, and ligament strength. Lifting weights has also been shown to improve psychological health as well, by increasing self-esteem, confidence and self-worth.

Improved Physical Appearance and Performance

One important result of strength training is increased physical performance. Muscles quite literally utilize energy to produce movement, functioning as the engine or powerhouse of the body. Strength training increases the muscles' size, strength, and endurance, which contribute to improvements in our work, favorite sports hobbies, and our general day-to-day activities.

Another benefit of a good strength-training program is its effect on our overall appearance and body composition. Which can directly influence self-esteem, self-worth, and level of confidence. Take, for example, a 170-pound man who has 20 percent body fat; 34 pounds of fat weight and 136 pounds of lean body weight (muscle, bones, organs, water, etc). By beginning an effective strength training program, he replaces five pounds of fat with five pounds of muscle. He still weighs 170 pounds, but he is now 17 percent fat with 29 pounds of fat weight and 141 pounds of lean body weight. Although his body weight remains the same, his strength, muscle tone, and metabolism have improved, giving him a fit appearance.

Both our physical appearance and our physical performance can be improved by muscle gain or hampered by muscle loss. Research indicates that unless we strength train regularly; we lose about one-half pound of muscle every year of our lives after age 30. Unless we implement a safe and effective weight lifting program, our muscles gradually decrease in size and strength in the process called "atrophy."

Lifting weights is therefore important for preventing the muscle loss that normally accompanies the aging process. A common misconception is that as we reach the age of senior citizens, it is normal to stop being active and to start using ambulatory aides like canes and wheelchairs. Many people think we have no choice; they think this is normal.

But this couldn't be further from the truth. There is absolutely no reason why all of us can't be physically, mentally, socially, and sexually active, living a healthy vibrant life until our last day on Earth! The reason many elderly people rely on ambulatory aides and become slower and fatter is simply that over the years their muscles have been wasting away, so their physical performance and metabolism also decrease, becoming less efficient.

Increased Metabolic Efficiency (your ability to burn excess calories)

That one-half pound of muscle loss every year after age 30 produces a one-half percent reduction in basal metabolic rate (BMR) every year. A reduction in BMR means that our bodies are less able to use the food we consume as energy, thus more gets stored as body fat. "Basal metabolic rate" refers to the energy used by our body at rest to maintain normal body functions.

Our muscles have high-energy requirements. Even when we are sleeping, our muscles use more than 25% of our energy (calories). When you implement the principles of effective strength training and you are consistent in your program, you will achieve an increase in lean muscle mass throughout your body and increase your BMR. In other words, you can actually condition your metabolism to work better and more efficiently even when you are at rest.

An increase in muscle tissue causes an increase in metabolic rate, and a decrease in muscle tissue causes a decrease in metabolic rate. You can see that anyone interested in decreasing body fat percentage and their risk of disease as well as in increasing physical performance and appearance, should be strength training to help condition their metabolism (BMR).

One of the biggest mistakes people make when starting a weight-management program is not including a strength training routine with their cardiovascular exercise and low-fat eating regimen. This is unfortunate because when we cut calories without exercise, we can lose muscle as well as fat.

Decreased Risk of Sustaining an Injury

Our muscles also function as shock absorbers and serve as important balancing agents throughout our body. Well-conditioned muscles help to lessen the repetitive landing forces in weight-bearing activities such as jogging or playing basketball. Well-balanced muscles reduce the risk of injuries that result when a muscle is weaker than its opposing muscle group.

To reduce the risk of unbalanced muscle development, you should make sure that when you are training a specific muscle group, the opposing muscle groups are being trained as well (though not necessarily on the same day). For example, if you are doing bench-pressing exercises for your chest, you should include some rowing exercises for your back muscles as well.

By now you have probably realized that weightlifting should be an important part of your exercise routine. Weightlifting provides many important benefits that cannot be achieved by any other exercise or activity. When you begin achieving great results, the excitement and fun you experience will make the change well worth the effort. Good luck; I hope you enjoy all the wonderful benefits of an effective strength training program.

I have been weightlifting since the age of 15 and been training individuals for 12 years. Over the past 16 years I have read 100's of magazines, almost 100 books, attended about a dozen seminars and consumed any other type of information on the topic of bodybuilding to advance my knowledge in this area. I also have a Bachelors of Science degree in Biochemistry with minors in Chemistry and Microbiology from Colorado State University, 1998.


MORE RESOURCES:

Better squats: Leg workouts that burn fat and build muscle
Today.com
A traditional bodyweight squat involves a shoulder-width stance, arms out in front or hands behind your head, and a simple lowering of yourself towards the ground by bending at the knees and hips. Very good for you but totally boring! These three squat ...



I Lift Weights But Can't Build Muscle. What's Wrong?
STACK News
The best diet to build muscle requires a calorie surplus of at least 15 percent of what you eat to maintain. Your diet must also be balanced. I learned protein is not the only essential thing we need to build muscle and be healthy. Do not neglect ...



Build Muscle Faster With This Simple Weight Room Trick
STACK News
If you're not seeing the gains you want from your workouts, it may be time to challenge yourself with an intensity booster. The two most popular types of intensity boosters are the Rest Pause and the Drop Set. If you're doing a Rest Pause set, you take ...

and more »


Weekly Wellness: Hard work on basic exercises
The Doings La Grange
Our weekly fitness column, “Weekly Wellness” is back again. This week, Matt Gallagher, from MFC Sports Performance in Darien, discusses how simple hard work can have you feeling better and more fit. Your routine doesn't actually have to “kill” you!



4 Ways to Build Muscle as You Age
The Epoch Times
Pretty alarming, eh? Though it certainly explains why Granny needs help carrying the groceries. On the upside though, while Gran's got her challenges, you've still got time to slow the muscle mass slide and even build muscle mass, and, as my buddy says ...



Yahoo Health

Is Training At A High Altitude The Fastest Way To Lose Weight And Build Muscle?
Yahoo Health
Now the benefits of mountain living are becoming more readily available to mere mortals at sea level who want to burn fat and build muscle faster. In April, the Quad fitness club near San Francisco launched Air Fit, a 1,000-square-foot space filled ...



One Green Planet

How to Build Muscle Slowly With Your Plant-Based Food Choices
One Green Planet
There is plenty of evidence that a vegan diet actually promotes lean muscle mass and muscular growth. Nevertheless, there are some strategies you can use to build muscle slowly over time, boost your metabolism, and keep you in shape all year long.



Yahoo News

An Intimate Conversation with UFC Fighter Ronda Rousey
Yahoo News
When I am in MMA training camp trying to build muscle, I am eating differently toward the end of the training camp when I am trying to keep my weight on. BB: So what advice would you give to all of us women who are reading this article who are ...

and more »


Healthbeat: Use it or lose it
Seacoastonline.com
Recent studies suggest that as we get older, our protein needs increase in order to sustain and build muscle. They specify the more high quality proteins — meat/poultry/fish/seafood (each ounce has 7gm protein), eggs (7gm protein each), and dairy (see ...



The-review

Stark County Junior Fair includes barnyard menagerie
The-review
"You make obstacles for them to build muscle,' he said. His market lamb, Bahhab (Get it, like Bob but with the sound lambs make?), took third place. Logan Skolosh, 17, a Stark Junior Showmen 4-H Club member, made the switch from dairy heifers to beef ...

and more »

Google News


Advertisement



Section Site Map - Submit News - Feedback - Comments - Advertise with Us

Copyright © 2006 Luminati Inc. All rights reserved.