During the past few years, more and more studies have shown how important strength training is for your health.
Adults who do not strength train lose between 2.2kg and 3.2kgs of muscle every decade. Endurance exercise improves our cardiovascular fitness, but does not prevent the loss of muscle tissue. Only strength training maintains our muscles mass and strength throughout our mid-life years.
2. Avoid Metabolic Rate Reduction:
Research indicates that an average adult experiences 2% to 5% reduction in metabolic rate every decade of life. Because strength training prevents muscle loss, it also prevents the decrease in resting metabolic rate.
To replace the muscle tissue that has been lost through inactivity, research shows that a standard strength training program can increase muscle mass by about 1.4kg over an eight week training period. This is the training response for men and women who do 30 minutes of strength training each week.
Research reveals that adding 1.4kg of muscle increases our resting metabolism by 7% and our daily calorie requirements by 15%. At rest, a kilogram of muscle requires 77 calories per day for tissue maintenance and during exercise muscle energy increases dramatically. So adults that strength train, replace muscle and burn more calories all day long, there by reducing fat accumulation.
Studies have shown that strength training produced 1.8kg of fat loss after 3 months even though the subjects were eating 15% more calories each day. So a basic strength training program resulted in 1.4kg more muscle, 1.8kg less fat and 370 more calories per day of food intake.
The same strength training stimulates that increases muscle strength also increase bone density and mineral content. A study demonstrated significant increase in the bone mineral density of the upper femur (leg) after four months of strength training.
Poor glucose metabolism is associated with adult onset diabetes, that’s why it is so important to improve glucose metabolism. Researchers have reported a 23% increase in glucose uptake after 4 months of strength training.
Strong low-back muscles are less likely to be injured tan weaker back muscles. A study found that low-back pain in patients had significantly dropped after 10 weeks of specific strength exercise for the lumbar spine muscles.
Strength training alone has been shown to reduce resting blood pressure significantly. Studies showed that two months of combined exercise participants dropped their systolic blood pressure by 5mm Hg and their diastolic blood pressure by 3mm Hg.
Although the effect of strength training on blood lipid levels needs further research, studies have revealed improved blood lipid profiles after several weeks of strength training.
Therefore Strength Training:
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