Why you need to be in the Weight Room
The importance of Strength Training
Most people, including many athletes, overlook or fail to realise the benefits of strength training. The benefits of consistent Strength Training are many and varied and include: improvements in muscle tone, muscle endurance and an increase in muscle strength, increase in bone density, and strengthening of the tendons and ligaments. It also helps improve the metabolic efficiency (burning fat) and reduce the risk of injury. Strength-training doesn't just bring along physical changes, it has also been proven to help people psychologically, particularly by increasing confidence, energy, and self-esteem.
In the past few years medical and Sports Science studies have shown that planned, practical and consistent strength training produces many health and fitness benefits. We believe that every adult regardless of age and ability and the majority of teenagers should be participating in regular strength training!
The benefits of Strength Training
Strong and well conditioned muscles act as shock absorbers and decrease the force that goes through the joints when exercising, they also act as important balancing agents throughout our body. When muscles are strong they help to reduce the repetitive strain that occurs during running or playing football, rugby or basketball. One of the reasons that middle and long distance runners get knee and hip problems is because they neglect their strength training and have muscles imbalances between quadriceps, hamstrings, hip flexors and calves.
Avoid Muscle Loss
Adults who do not strength train lose between 1-2 pounds of muscle every year. Endurance exercise like running, cycling and rowing, improves our cardiovascular fitness, but does not prevent the loss of muscle tissue. Only strength exercise maintains our muscle mass and strength throughout our mid-life years.
Increase Metabolic Rate & Reduce Body Fat
Replacing fat with muscle increases our resting metabolic rate ( using more calories all day long and reducing the likelihood of fat accumulation.). During research it was found that Strength exercise produced 4 pounds of fat loss after 3 months of training, even though the subjects were eating 15 percent more calories per day. A basic strength training program can result in 3 pounds more lean weight and 4 pounds less fat in 12 weeks.
Increase Bone Density
The effects of strength exercise are similar for muscle tissue and bone tissue. The same training stimulus that increases muscle density also increases bone density and mineral content. Scientists have demonstrated significant increases in the bone mineral density after 4 months of strength exercise.
Reduces Resting Blood Pressure
Strength training alone has been shown to significantly reduce resting blood pressure and strength training plus aerobic exercise is very effective for improving blood pressure readings.
Reduce Lower Back Pain
Several years of research on strength training and back pain has shown that strong low-back muscles are less likely cause lower-back pain. A recent study found that low-back patients had significantly less pain after 12 weeks of specific exercise for the lumbar spine muscles. Up to 75 percent of adults experience low back problems, and regular strength training of the lower back muscles is prescribed.
Reduce Arthritic Pain
Regular strength training eases the pain of osteoarthritis and rheumatoid arthritis. Many men and women who suffer from arthritis pain need strength exercise to develop stronger muscles, bones, and connective tissue and to reduce the stress put though the joints even during daily activity.