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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.
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