Exercise is a vital component of a healthy lifestyle. Have you been doing hours of aerobic exercises or yoga and you still cannot reach your fitness goals? You may want to try adding strength training to your exercise routine. It could help you reach your fitness while providing many potential health benefits.
There are misconceptions about strength training. Many people think that only athletes need this kind of training. They do not see the benefits for regular people. Some women are afraid that strength training will make their muscles too big. Other people believe that the only way to lose weight is from aerobic exercise or the only way become more flexible is through yoga. These things are simply not true.
Strength training can help you lose weight. It will not make you look like a bodybuilder unless you want to look like one. What is will do is help you build up lean muscle mass. Lean muscle will in turn help you speed up your metabolism. This mean you will burn more calories even when your body is at rest.
As you age, you can go through some natural changes. As you age, you can lose strength, power and muscle mass. Calcium is depleted from the bones and you could be at risk for developing osteoporosis. The joints can develop inflammation which can lead to arthritis. Joints may also become less mobile leading to a decreased range of motion.
Strength training may help combat some of these age-related conditions. You can build muscle strength which can lead to more strength, stamina and endurance. Strength training may also help stimulate bone growth and help maintain bone mass. It can also help increase range of motion in the joints making your more flexible. More strength, lean muscle, bone mass, and flexibility can help lessen the likelihood of some common household injuries.
As with any new exercise, you should consult your health care provider before adding strength training to your exercise routine. A general recommendation is to do twenty to thirty minutes of strength training two to three days a week. Wait at least forty-eight hours before training the same muscles again. This gives your muscles time to heal and grow. You may need more recovery time between strength training sessions. Always listen to your body.
Strength training does not need to be complicated. You can join a gym and/or hire a personal trainer to help you. You can buy various products such as free weights, resistance bands, medicine balls or kettle balls. Some strength training can even be done using your own body weight. There are many options available.
The internet is full of books, videos, articles, tips and ideas. There are so many options out there that you do not need to get bored. Strength training can be combined with aerobic exercise and yoga. It is a great addition to a healthy lifestyle or a great start for creating one.
Asp.K. (2011). 5 reasons to start strength training now. Natural Health,41 (7), 74-80
Wren,P.J. (2009) MAINTAIN YOUR MUSCLE. Natural Health & Wellness Magazine,(324), 88-92