Why should we weight train?
Weight training helps prevent bone loss
- It is estimated that we lose 1% of bone mass a year.
- The risk of fractures increase with thinning bones
- Six out of 10 people who break a hip never fully regain their former level of independence. Harvard Health http://www.health.harvard.edu/staying-healthy/strength-training-builds-more-than-muscles
- Numerous studies have shown that strength training can play a role in slowing bone loss, and several show it can even build bone.
Reference Harvard Health
Weight training helps prevent muscle loss
- Muscle mass decreases with age.
- Weight training increases your metabolic rate resulting in burning of more calories even when you’re not exercising.
Weight training decreases abdominal fat
- Harvard T.H. Chan School of Public Health found that healthy men who did at least 20 minutes of weight training daily had less increase in abdominal fat compared with men who spent the same amount of time doing aerobic activities.
Decreases the risk of diabetes
- Helps control blood sugar
- Glucose is drawn from the blood stream to provide energy to muscles
- One Harvard study found that men who weight train for at least a 150 minutes a week decreased their risk of type 2 diabetes.
Helps Decrease Stress
- As with other types of exercises, endorphins increase which helps reduce stress and risk of depression.
At a cellular level
- Weight training increases the number of mitochondria, the energy-burning structures inside cells.
- Muscles store glycogen. As we work out glycogen levels are depleted and the body will depend on fat for its energy source.
What equipment do you need?
- Strength training can be done with resistance bands, small hand weights, or weight machines.
Stay safe during workouts
- Ensure you speak to you physician before beginning to work out.
- Blood pressure will increase when weight training, it is important to breathe throughout the exercises.
- Exhale as you lift, push, or pull, and inhale as you release.
- Do not lock joints
- Try to use smooth, slow moves to ensure you are in control and not relying on the momentum of the weight swinging.
- Allow 2 days off in between work out so that the muscles can repair themselves.