Most people understand that resistance training offers numerous benefits. What'sover looked? How significantly it can improve your overall health and longevity. Here’s what you need to know:
Strength Training Vs. Cardio
Let’s face it, you need both to better your chances of lowering the chances of chronic disease and having a long, active life. But we don’t want to miss out on the positive effects of lifting heavy things. Research shows that every pound of muscle burns roughly 6/cals per day at rest. This is THREE TIMES as many calories as a pound of fat. A body with more lean muscle mass will therefore burn morecalories, even at rest. This does not negate a poor diet, but more muscle can help increase your overall calorie burn throughout the day.
Combats Belly Fat
As we age, fat tends to gather around the midsection, increasing the risk of health issues like diabetes and heart disease. Studies have shown greater belly fat loss in women who lifted weights as compared to those who just performed cardiovascular exercise. Studies indicate that men who strength train regularly experience less increase in belly fat compared to those doing only aerobic exercise.
Essential for Maintaining Quality of Life
Maintaining agility becomes increasingly important as you age. Research involving nearly 24,000 older adults found that those who participated in balance, resistance, and functional training were significantly less likely to experience falls — an essential factor for maintaining independence and quality of life.
Heart Health Benefits
Lifting weights for less than an hour each week can cut your risk of heart attack or stroke by 40-70%. These cardiovascular benefits are independent of aerobic exercise and add a valuable layer of protection.
Supporting Blood Sugar Regulation
Resistance training can reduce liver fat and improve insulin sensitivity, lowering blood sugar levels — a crucial benefit for those managing obesity ortype 2 diabetes.
Increased Mental Health and Cognition
Regular strength training has been linked to better mood, fewer symptoms of depression, and improved memory and cognitive processing. Some studies also suggest it may help protect against Alzheimer’s disease.
KEY TO LONGEVITY
Having more muscle mass supports overall mobility, reduces fall risk, and helps maintain independence. Numerous studies have shown that maintaining muscle strength and mass is associated with a longer, healthier life. Resistance training is a critical component for extending life expectancy and enhancing quality of life.
Despite all these proven benefits, only about 23% of Americans meet the recommended level of combined aerobic and resistance exercise each week. Many are missing out on these health advantages.
5 Common Misconceptions About Strength Training - BUSTED
1. Strength training limits flexibility.
False. Many believe lifting weights makes them “tight,” but it can improve joint mobility and flexibility by strengthening muscles and supporting proper movement patterns.
2. Women will bulk up.
Not true. Women have much lower testosterone levels than men, so they won’t develop large muscles easily. Genetics will also play a role in the "bulkiness" factor. Strength training helps women lean out, burn calories, and reduce body fat.
3. Resistance training raises your heart rate.
It can, especially during circuit-style workouts. While it’s not a substitute for cardio, lifting weights can elevate your heart rate and improve circulation.
4. You won’t burn many calories during a workout.
While the immediate calorie burn might be less than cardio, strength training keeps your metabolism elevated for up to 24 hours afterward — known as the“after burn effect.” Plus, increasing muscle mass helps boost your resting calorie expenditure.
5.Resistance training isn’t effective for weight management.
Actually, it’s one of the best ways to burn fat and preserve or build muscle, making it a vital part of a balanced fitness routine.
Starting October 13th, we will be adding a Strength Programming Track to our ES Barbell Club. Four workouts will be provided each week and can be completed Monday or Thursday night, Saturday morning or Sunday during Open Gym. This is a perfecto opportunity to get strong surrounded by a supportive, like minded community!
If you are new to the world of strength training – our Coaches are here to help guide you every step of the way. Reach out to find out more about our programs and what will be the best fit for your health and wellness goals!
