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Three Biggest
Benefits of Strength Training
by:
Jeffrey Bedeaux
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.
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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.
About The Author
Jeffrey Bedeaux - 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.
Copyright 2005 Jeffrey Bedeaux
dr-natural-bodybuilding.com
articles@dr-natural-bodybuilding.com
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