weight lifting « Blue Sky Living

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Oct

W.O.W…Women on Weights

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When it comes to strength training, there is no shortage of research to support the many benefits to your health. Regular strength training burns calories, reshapes your physique and can improve mobility and day-to-day functionality. In case you need further convincing, read on…

Strength training…

Prevents osteoporosis. Don’t just lift weights to sculpt your muscles. Do it so you’ll continue to stand up straight, forever. Osteoporosis is a degenerative disease characterized by a loss of bone density. Loss of density increases your risk for fractures. To keep your bones healthy and strong, add resistance training to your workout routine 2-3 times per week, and weight-bearing cardiovascular exercise 3-5 times per week. Studies show that progressively overloading the skeletal system stimulates bone formation. Examples of resistance training include: squats and lunges. Both of these closed-chain activities direct force through the axial skeleton, allowing increased loads to be used. Examples of weight bearing activity include: walking at a brisk pace, jogging/running, and jumping. Consistent activity over the long-term will bring better results, so do what you can, when you can, for as long as you can.

Improves musculoskeletal health. The ability to move fluidly and with confidence diminishes with age, due largely to physical inactivity rather than age itself (Marcell 2003). Loss of muscle mass and strength decreases approximately 1-2% per year starting at age 50. As muscle loss decreases, there is a direct, linear relationship between loss of independence. The end result? Falls, fractures and dependence on nursing home services. If you are in your 40s, 30s, or even 20s, you may be thinking, “So what? I’m young.” Research shows that performing just one set of 8-10 exercises that cover all major muscle groups, 10-15 repetitions per exercise at a “somewhat hard” level, 1-2 times per week, helps maintain muscle strength, metabolic rate and joint health for the long haul. (ASCM 2006).

Improves arthritis. The term “arthritis” actually refers to more than 100 rheumatic diseases. Osteoarthritis and rheumatoid arthritis are the two most prevalent types of arthritis. Consistent exercise improves joint mobility, nourishes the tissue surrounding the joints and helps relieve stiffness and pain (Finckh, Iversen & Liang 2003). A note of caution: if you have significant damage, especially in weight-bearing joints such as the knee and hip, high-impact exercise should be avoided. Instead, try swimming, aqua-walking, or cycling. Gradually increase your activity level over time to reduce your risk of injury.

Helps you feel better. Winter will be here before you know it, so establishing a routine now will go a long way toward helping you ease those winter blues. Exercise should make you feel good. Yes, it can be challenging during the workout. However, afterward you should feel good. When you exercise at an intensity sufficient to raise your heart rate within its target range for at least 20 mins, your body releases mood-enhancing chemicals that positively affect your mood. After a bout of somewhat intense exercise, you’ll notice reduced tension, less fatigue, diminished anger and improved vigor. Studies show that a single bout of 25-60 mins. Of sustained cardiovascular activity (jogging, for example) increases positive feelings. Who couldn’t use more positive feelings?

Helps manage anxiety and depression. What comes first, the depression, or the lack of physical activity? Studies show that individuals with clinical depression (note: this is quite different than the occasional bad mood, “blues” or seasonal affective disorder) have a reduced capacity for physical exertion (Fox 1999). However, those who can muster the wear-with-all to get out there and sweat a little rate cardiovascular and resistance training equally effective as anti-depressant pharmaceuticals.

If you’d like to stay on top of the latest research related to strength training, check out IDEA Health and Fitness Association, the American College of Sports Medicine, or Science Daily.