Don't let age get you down;
after all it is just a number.
When you think of strength training you may think of the guys and gals in the gym that are so ripped with muscle, they can hardly scratch their shoulders. But did you know that research shows that strengthening exercises are safe and effective for women and men of all ages and sizes. Its also a great workout when you are in less than perfect health. An exercise program that includes lifting weights even a few times a week has shown to greatly benefit those with major health concerns such as heart disease and arthritis.
So Heres the nitty-gritty
The numerous benefits of strength training as you grow older are hard to overlook. And the good news is that you don't have to work out like the barley guys and gals at the local gym. A program that includes strength training a few times a week is shown to reduce the symptoms of arthritis, diabetes, osteoporosis, obesity, back pain, and even depression. Read on for the details.
Arthritis
Results from a Tufts University study including a older men and women with moderate to severe knee osteoarthritis concluded that strength training decreased pain by 43%, increased muscle strength and general physical performance, improved the clinical signs and symptoms of the disease, and decreased disability.
Its a very balanced work-out
Falling is a major cause of fractures and significant disability of people over 50 because as we age, out balance and flexibility lessens. Because strengthening exercises include a full range of motion they increase a person's flexibility and balance, which decrease the likelihood and severity of falls.
Strengthening of Bone
Its not only about muscle when you exercise with weights. Did you know that post-menopausal women can lose 1-2% of their bone mass annually. Results from a study conducted at Tufts University, which were published in the Journal of the American Medical Association in 1994, showed that strength training increases bone density and reduces the risk for fractures among women aged 50-70.
Let the weights do your weight management
As you include strength training in your exercises your body will convert fat to muscle. Even though muscle weighs more than fat, strength training is crucial to weight control, because individuals who have more muscle mass have a higher metabolic rate. Muscle consumes calories that you eat every day whereas fat uses very little energy.
Improved Glucose Control
Do you know how many Americans have type II diabetes. How about over 14 million. And the number is rising every year. And to make matters worse diabetes is the leading cause of blindness in older adults. Studies show that strength training have a profound impact on helping older adults manage diabetes. Some studies have even shown that strength training has shown results comparable to that of taking medications. But it does not happen over-night, these results can take an average of 16 weeks.
The final word on strength training
We all know that exercise is good for you. It can even slow down that pesky aging clock. While aerobic exercise such as walking, jogging and/or swimming is great for you, these things don't build muscle as effectively as strength training. Lifting weights two or three times a week increases strength by building muscle mass and bone density.
Check out part two of this article for some great tips on strength training exercises you can use in your exercise program.
This article and all other articles found at Last Chance Fitness should never be considered a substitute for professional medical advice. Consult your physician before making any health decisions. Last Chance Fitness will not be held responsible for any actions you take based on the suggestions or opinions given freely in the above article. The opinions expressed in this article do not necessarily represent those of the staff of Last Chance Fitness.
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