Weight training tips

Category: Health

11 03

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We all have different reasons for wanting to lift weights. Undoubtedly, manyof these reasons have to do with looking better.

Sculpted arms and toned abs have become somewhat of a fashion statement among certain age groups. But many of us can think of more compelling and, ultimately, more satisfying reasons to lift weights. Here’s a reminder of how much weight training can benefit you:

Help control your weight. When you lose weight through dieting alone or together with some aerobic exercise (such as walking or bicycling), you lose muscle along with fat. This can be a problem: When you lose muscle, your metabolism slows down, so you’re more likely to regain the weight. By adding weight training to the mix, you can maintain (or increase) your muscle and thereby maintain (or even boost) your metabolism. Although weight training is no magic bullet for weight loss, many obesity experts consider it to be an essential part of any weightcontrol program.
Keep your bones healthy. The average woman loses about 1 percent of her bone mass each year after age 35. Men are susceptible to
brittle bones, too. Lifting weights can drastically slow the rate of bone loss and may even reverse the process. With strong bones, you won’t become hunched over as you age, and you’ll lower your risk of life-threatening fractures. No matter your age, it’s never too late to start strengthening your bones.
Boost your energy. Forget about hokey dietary supplements. One of the best energy boosters around comes not in a bottle but on a weight rack. When you lift weights, you have more pep in your step. You can bound to the bus stop, sail through your company’s annual charity walk-a-thon, and make it to the end of the day without feeling exhausted.
Increase your strength. Lifting the front end of a fire truck may not be among your goals in life, but a certain amount of muscle strength does come in handy. Weight training makes it easier to haul your stacks of newspaper to the recycling bin and carry and put away your groceries. It can also keep you out of nursing care homes in your older age and help you maintain your independence. Studies show that even 90-year-olds can gain significant strength from lifting weights and regain the ability to walk and dress themselves.
Improve your heart health. For years we’ve known that aerobic exercise such as walking, jogging, and cycling can lower your risk of heart
disease and high blood pressure. But new research suggests that weight training may offer these benefits as well. Specifically, studies show that lifting weights can lower your risk of having a heart attack or stroke by lowering your LDL (“bad”) cholesterol and reducing blood pressure.
Improve your quality of life. Any activity that accomplishes all the above has to make you a happier, more productive, and more self-confident person. (Research suggests that weight training can even relieve clinical depression.) Of course, hoisting hunks of steel is no instant cure-all, but you’d be surprised how much satisfaction a pair of 10-pound dumbbells can bring into your life, which also improves the lives of everyone else around you.

People of all ages — kids, teens, young adults, pregnant women, older adults, and people with special needs — benefit from weight training. The risks of doing nothing are greater than the risks of injury from exercise — even for the frail and elderly. Whether you’re a beginner who wants to get started safely or you’re already fit and want to improve your performance, weight training improves your current condition (whatever that is) and helps you achieve your goals of feeling stronger and better about yourself. Strong muscles help us move better and avoid pain and injury at all stages of life. Weight training provides the following benefits:

- Increased strength and endurance
- Improved sleep
- Reduced stress
- Enhanced feelings of confidence and well-being
- Reduced risk of falls
- Strengthened bones
- Boosted metabolism for more energy burn around the clock
- Full, independent living

Because weight training strengthens your muscles and improves your muscular endurance, you’ll naturally have more energy to be more active throughout the day. When you’re physically tired, you’re able to fall asleep more easily and enjoy a deeper, better quality of sleep. As you’re more refreshed and energetic, you feel better and accomplish more, which improves your mood and confidence level. In this manner, your consistent training stimulates an upward cycle of well-being.

Disclaimer: This website is for information purposes only. By providing the information contained herein we are not diagnosing, treating, curing, mitigating, or preventing any type of disease or medical condition. Before beginning any type of natural, integrative or conventional treatment regime, it is advisible to seek the advice of a licensed healthcare professional.