I bet your goal is to live a long, healthy, and active life! Are you performing regular strength training?
Why Strength Training?
When you think of getting back into exercise, you might think of walking, hopping on the treadmill or elliptical, or taking up jogging or running. Cardio is important for your heart but the benefits of strength training abound! Many women have images of body builders with the mention of strength training. Typical strength training for women in the past included “toning” muscle with light weights, typically 5 pounds or less.
New research shows strength training can benefit your heart, improve your balance, strengthen your bones, and help you lose weight while making you look and feel better! Now who wouldn’t want those results?
Strength Training Helps Reduce Risk of Cancer
A recent research study followed a large group of individuals over 14 years and their habits of exercise. The study shows that strength training plays an important role in reducing the risk of premature death from ALL causes! Specifically, the new research shows this type of exercise helps to reduce premature death from cancer. When it comes to cancer, strength training may be even more beneficial to health than aerobic training.
Researchers from the University of Sydney conducted a data analysis of 80,306 adults over 14 years from the Health Survey for England and Scottish Health Survey. Investigators examined associations between strength training activities and all-cause, cancer, and cardiovascular disease mortality.
When most people think of exercise, they think of walking, running, or cardio activities. This study shows exercise that promotes muscular strength may be just as important for health as aerobic activities like jogging or cycling. And it may be even more vital to reducing the risk of death from cancer.
People who did strength training exercise reduced their risk of premature death from any cause by 23%. They reduced their risk of cancer-related death by 31%!!
Benefits of Strength Training
Builds Bone and Muscle Mass
As we age, our bone and muscle strength are very important. By age 30, we start to lose about 3 to 5 percent of muscle mass per year in the natural process of aging. If we are not actively working to strength train and build muscle, our joints and muscles will develop aches and pains from the lack of stability and muscle.
According to a study published in October 2017 in the Journal of Bone and Mineral Research, just 30 minutes twice a week of high-intensity resistance and impact training was shown to improve functional performance, as well as bone density, structure, and strength in postmenopausal women with low bone mass — and it had no negative effects. Standing weight-bearing exercises show the best results for improving bone density, for example, lunges and squats.
Builds Energy and Improves Mood
Strength training elevates your endorphins, lifting your energy and mood. Studies have shown that strength training helps reduce anxiety and depression as well. With the ability to overcome obstacles in a controlled environment, strength training can create mental resiliency as well.
Helps You Lose Weight
Many people think aerobic exercise is the only exercise to lose weight, however, strength training helps you lose weight by increasing your resting metabolism. Resting metabolism is the rate at which your body burns calories when you’re just going about your day, not exercising. Resistance or strength training keeps your metabolism active after exercising, much longer than after an aerobic workout!
May Prolong Your Life
As we saw in the study above, strength training can help to reduce your risk of chronic diseases and even cancer! Strength training can help reduce many chronic diseases such as type 2 diabetes, arthritis, heart disease, and more! By improving your lean muscle mass you can feel stronger, more confident, and live longer!
My programs incorporate strength training, balance training, and endurance to prevent disease, build strength, and give you the vitality to enjoy all the years and adventures ahead! Apply to work with me here.
My goal is to be the support, motivation, and expert guidance you need to make the most out of your years! If you are ready to get rid of aches and pains, get rid of stubborn pounds, and gain back the active life you deserve for many years ahead, reach out to me, I’d love to chat! Be sure to download my Fit Over 50 Guide, here! You will get the essential tips to get started with exercise!