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Seven Reasons Every Adult Should Do Strength Exercise

Posted on
February 22, 2012
 
Seven Reasons Every Adult Should Do Strength Exercise
During the past few years more and more studies have shown that sensible strength training produces many health and fitness benefits. Research has provided a wealth of data on the positive physiological responses to basic programs of strength exercise. Based on my recent search and talks with some local certified trainers here are 7 good reasons why every adult should perform regular strength exercise.
Benefit One: Avoid Muscle Loss:
Although endurance exercise improves our cardiovascular fitness, it does not prevent the loss of muscle tissue. Only strength exercise maintains our muscle mass and strength throughout our mid-life years.
Benefit Two: Avoid Metabolic Rate Reduction:
Because muscle is very active tissue, muscle loss is accompanied by a reduction in our resting metabolism. The average adult experiences a 2-5 percent reduction in metabolic rate every decade of life. Regular strength exercise prevents muscle loss and prevents the accompanying decrease in resting metabolic rate. Research reveals that adding 3 pounds of muscle increases our resting metabolic rate by 7 percent, and our daily calorie requirements by 15 thereby reducing the likelihood of fat accumulation.
Benefit Three: Increase Muscle Mass/Reduce Body Fat:
Because most adults do not perform strength exercise, they need to first replace the muscle tissue that has been lost through inactivity. Fortunately, research shows that a standard strength-training program can increase muscle mass by about 3 pounds over an 8- week training period of 25 minutes of strength exercise, 3 days per week. Furthermore, research found that strength exercise produced 4 pounds of fat loss after 3 months of training, even though the subjects were eating 15 percent more calories per day. That is, a basic strength training program resulted in 3 pounds more lean weight, 4 pounds less fat weight, and 370 more calories per day food intake.
Benefit Four: Increase Bone Mineral Density:
The effects of progressive resistance exercise are similar for muscle tissue and bone tissue. The same training stimulus that increases muscle growth also increases bone growth. This is very important for women who have a history of osteoporosis in the family.
Benefit Five: Improve Glucose Metabolism:
Research has reported a 23 percent increase in glucose uptake after 4 months of strength training. Because poor glucose metabolism is associated with adult onset diabetes, improved glucose metabolism is an important benefit of regular strength exercise.
Benefit Six:Faster Gastrointestinal Transit Time:
Studies have shown a 56 percent faster gastrointestinal transit time after 3 months of strength training. This is a significant finding due to the fact that delayed gastrointestinal transit time is related to a higher risk of colon cancer.
Benefit Seven: Reduce Low Back Pain:
Several studies on strength training and back pain conducted at the Univ. of Florida Medical School have shown that strong low-back muscles are less likely to be injured low-back muscles. Because 80 percent of all Americans experience low back problems, it is advisable for all adults to properly strengthen their low back muscles. Overall, it is important to understand that proper strength training may help us to look better, feel better, and function better. Remember that our muscles serve as the engine, chassis, and shock absorbers of our bodies, especially for runners. Consequently, strength training is an effective means for increasing our physical capacity, improving our athletic performance, reducing our injury risk, enhancing our personal appearance, and improving our self-confidence. Everyone can benefit from a sensible program of strength exercise.
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