Welcome to my blog, Harmony Shift. Today we are going to talk about strength training (resistance training) and the mighty benefits it can bring. We might even explain some of the ways to build strength and a few myths, so read on my friend, read on!
“Studies indicate that resistance training is associated with a reduction in symptoms of depression and anxiety and can lead to a boost in confidence, higher self-esteem and improved body image.” https://www.eatingwell.com/article/7949443/best-strength-training-exercises/
Now with that being said, are you understanding now how important strength training is and why most of us need it? Good, let’s carry on. So, strength training is more that just going to the gym and lifting heavy weights and getting big and bulky and looking like you are wearing a t-shirt three sizes too small. Really, you don’t need to do that because in addition to the benefits it provides for your sense of self, strength training is crucial to preventing and treating sarcopenia and osteoporosis by helping to maintain muscle and bone mass as we age. The good news is you don’t need to use weights to get a strength-training workout. Your body weight can act as resistance, and you can always add weights as you get stronger or want a greater challenge. It is possible, believe it or not, to get a good resistance-training workout with just your body weight.
Since lean muscle mass naturally diminishes with age, it’s imperative to do some sort of resistance training at least 2 times per week. In addition, your body fat percentage will increase over time if you don’t do anything to replace the lean muscle you lose over time. Strength training can help you preserve your muscle mass at any age. Research has shown that strength training may also help with enhancing your quality of life by improving your ability to doing everyday activities, protect your joints from injury, and contribute to better balance to reduce your risk of falls. Also, it has been shown to sharpen your thinking skills, I think we all need that! Resistance training may also help manage chronic conditions such as back pain, arthritis, obesity, heart disease, depression, and diabetes just to name a few.
Options:
The best thing about this type of training is there are many options to choose from. You can just use your own bodyweight to build muscle and strength, such as bodyweight squats, push-ups, pull-ups, lunges, and planks. You could use resistance tubing or bands which are relatively cheap at Amazon, or even Walmart. Inside the package they generally have instructions with how to use them and an example of a little workout to follow. They gym is another option if you belong to one or already attend. There you have the option of dumbbells, kettle bells, bands, and even machines.
How to Get Started:
As always, and like I have stated before, if you have a chronic condition, haven’t been active recently, check with your doctor before beginning a strength training or aerobic fitness program.
Next, before beginning a strength training workout or any workout for that matter, consider warming up with brisk walking or another aerobic activity for five or 10 minutes. Cold muscles are more prone to injury than warm muscles.
Next, choose a weight or resistance level heavy enough to tire your muscles after about 12 to 15 repetitions gradually increasing the weight or resistance as you become stronger.
Research has shown that a single set of 12 to 15 repetitions with the proper weight can build muscle efficiently in most people and can be just as effective as doing three sets of the same exercise. One thing to keep in mind though is as long as you take the muscle you are working to fatigue; you are doing the work necessary to make the muscle stronger.
To give your muscles time to recover, rest one full day between exercising each specific muscle group. You need at least 1 day some research suggests two. But listen to your body if a strength training exercise causes pain, stop the exercise. Consider trying a lower weight or trying it again in a few days.
It’s also important to use proper technique in strength training to avoid injuries. If you’re new to strength training, work with a trainer to learn the correct form and technique.
Expecting Results:
More good news! You don’t need to spend hours a day lifting weights to benefit from strength training. You should be able to see significant improvements in your strength with just two or three 20- or 30-minute strength training sessions a week. For most healthy adults, the Department of Health and Human Services recommends certain exercise guidelines for aerobic and strength training exercises:
Aerobic activity. Get at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week. The guidelines suggest that you spread out this exercise during the week. Greater amounts of exercise will provide even greater health benefits. But even small amounts of physical activity are very helpful as well. Being active for short periods of time throughout the day can add up to provide health benefits.
Strength training. Do strength training exercises for all major muscle groups at least two times a week. They recommend doing a single set of each exercise, using a weight or resistance level heavy enough to tire your muscles after 12 to 15 repetitions.
In conclusion, strength training can have huge benefits over time. In addition, as you incorporate strength training exercises into your fitness routine, you will notice improvement in your strength and as your muscle mass increases, you’ll likely be able to lift more weight easily and for longer periods of time. If you keep it up, you can continue to increase your strength, even if you’re not in shape when you start. I hope this little bit of information helps you on your journey to getting healthier, happier, and stronger.
Take Care.
Until next time,
Darren
Harmony Shift 