Why Weight Training Is Essential To Bone And Muscle Health
Feel Great In 30 Minutes
The science is undeniable- weight training, also know as resistance training, is one of the most effective and efficient ways to:
- Lose Fat
- Improve Posture
- Increase Endurance
- Increase Energy Levels
- Increase Mental Agility
- Increase Muscular Strength
- Strengthen Joints and Ligaments
- Strengthen the Cardio-Vascular System
And it makes you feel great! Just 30 minutes of moderate to intense weight training will leave you feeling energized and even slightly euphoric. This is due to your body’s reaction to the stress caused by the workout. Better than any drug, this feeling can persist for 12 to 24 hours. Who wouldn’t want that?
Over the last several years, many researchers have dedicated resources and time to discover the benefits that people in general and especially those in their midlife derive from resistance training. The research has revealed that it can work wonders for people aged 30 and above. Here are some of the benefits they identified:
Keep Your Muscles and Keep Your Youth
As we grow older, we become increasingly inactive as we adopt a more sedentary lifestyle. Most people spend between 8 and 10 hours each workday sitting on an office chair in front of a computer and little to no physical activity such as exercise and sports.
Studies reveal that inactive adults usually experience a loss of between 3 and 8 percent in muscle mass every decade. This loss in muscle mass is typically accompanied by fat accumulation and a reduction in the resting metabolic rate. Lean muscle also diminishes naturally with age – a condition known as sarcopenia.
Resistance training helps combat muscle loss by forcing the body to adapt to the stress placed on muscles by weighted movements. The body’s adaptation is to grow your muscles and to strengthen the nervous system. If you don’t do anything to replace the lean muscle that you lose as you age, you will increase the percentage of fat in the body and you will get weaker. It is quite clear that resistance training helps you preserve and enhance muscle mass regardless of your age.
Strengthen Your Bones!
Your bones are constantly remodeling. This means that tissues break down but they build up at the same time. It is during puberty that the peak of the remodeling happens. However, as you age, you may experience problems associated with the density of your bones since the remodeling is not as effective as it was before. This is a very common problem in post-menopausal women. But it also occurs in men.
Hormones are responsible for supporting bone mineral density. When you are very young, these hormones are released in quantities sufficient to promote growth. As you age, these hormones diminish, in part because you are no longer growing. But, they can also diminish due to lack of physical activity. This, in turn, causes muscle and bone loss which has the effect of lowering hormone levels even further. Over time, this becomes a viscous cycle that leads to the deterioration of the body system. Resistance training is the best form of physical activity that can help address this problem effectively and reverse the cycle of decline and decay. When you place the right kind of weight stress on your bones, such as when you do a few sets of squats, or pushups, your body reacts to the stress by releasing a flood of hormones and other chemicals that immediately start to work on repairing the damage done by the exercise. That repair work is what builds up your muscles and deposits more minerals into the fabric of your bones, thus strengthening them.
The benefits of resistance training for bone and muscle health are quite compelling. It is actually hard to find a reason not to invest the time and effort into improving your overall health using resistance training.
If you start practicing resistance training 3 to 5 times weekly, you will start seeing changes in your health and body. You should not limit yourself solely to weight training. Pilates and Yoga are equally beneficial alternatives that deliver similar results.
You can start on your own by doing your own research, but, if you want to avoid guesswork and get the maximum benefits fast, use the program you see in the sidebar. It is guaranteed to work for you, and fast.
Regardless of your choice, the main thing is to get going now – don’t wait – you’re not getting any younger! Research the options available to you and get started on the development of a resistance training routine that can literally transform your life.