Why should we weight train?

Weight training helps prevent bone loss

Reference Harvard Health

Weight training helps prevent muscle loss

  • Muscle mass decreases with age.

Increases metabolism

  • 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.

http://www.health.harvard.edu/staying-healthy/add-strength-training-to-your-fitness-plan



Spread the love