While any movement is better than no movement at all, Strength (Resistance) Training yields far greater results than most other forms of exercise. Here are 10 reasons why you want to ensure you are incorporating resistance in your workouts three times a week:
1) Build Lean Muscle and Burn Body Fat
The only way to build long, lean muscle is to “overload” it – this can mean using dumbells/kettlebells/barbells, your own body weight, bands or any piece of equipment that applies stimulus to the working muscle. During Resistance Training, we are asking our muscles to move an object at a load that is stimulating to the body. In turn, our muscles begin to build, which is the most efficient way of shedding the layer of body fat resting on top (for good!).
2) Boost your Metabolism for up to 48 hours Post-Workout
When you complete your cardiovascular activity, you may continue to burn calories for a few minutes after you have stepped off the treadmill or bike. With Resistance Training, your body must rebuild and restore itself from your workout. Known as EPOC, this can take up to 48 hours and is key for increasing your metabolism by using calories for energy during this restoration process.
3) Improve your Posture
Rounded shoulders, curved lower backs and overall muscle imbalance can be alleviated with a properly designed strength training program. By incorporating movements that are well balanced (push to pull), you can help reduce lower back pain, increases overall core strength and stand taller!
4) Helps Build Self-Esteem/Self-Confidence
Feeling tighter, means feeling fitter! Within only a few weeks of strength training, your confidence will improve as you build long, lean muscle that makes you feel strong overall.
5) Burns More Calories Overall – During, After and at Rest!
Resistance Training stimulates the body more than most other forms of exercise. This means that your body must work harder to provide the energy it needs to get through the workout and recovery process. You can easily burn 600-1000 calories in an hour session. Most importantly, the more lean muscle you have, the more calories you burn, even at rest!
6) Time Efficient
With society’s “busy schedules”, exercise can often take a back seat. Resistance Training has shown an enormous amount of benefits in as little as 3 sessions a week. Resistance Training workouts can also be designed to include cardiovascular benefits, which alleviate the need for more hours in the gym on boring stationary equipment! Using your full body movements in each workout, you can get more bang-for-the-buck with your workout time!
7) Improve Everyday Function
Balance, Strength and Co-ordination are important for everyday function! With a program designed to incorporate proper functional movements that replicate what you do in everyday life, you will be able to get through daily tasks with far more ease, less pain and less injuries!
8) Helps Reduce Risk of Variety of Chronic Diseases
Many studies have shown the unparalleled impact Resistance Training has on our overall health. This can include the control or prevention of many chronic diseases such as: Pain Management in Arthritis, Glucose Control in Diabetes Type 11 (allowing your body to metabolize carbohydrates better), Heart Disease, Depression, Multiple Sclerosis, Fibromyalgia, Parkinson’s, and more…
9) Improve Bone Density
As early as your mid-late 20′s, your body begins to lose it’s bone strength (density) at a surprising rate. In order to prevent this rapid decline in density with age, Resistance Training can keep your bones strong! It is also important to note that it is never too late to start!
10) Helps Reduce Stress
Resistance Training releases endorphins (happy hormones) and helps reduce cortisol (stress hormone). Strength training has also been shown to be a natural anti-depressant, help you sleep better, develop better stress-coping mechanics, and to improve your overall quality of life.
Before beginning any resistance training program, be sure to consult your Physician. It is also important to seek the help of a Professional Trainer that understands the science behind proper program design, safety and overall mechanics of the body. Enjoy your journey to long-lasting results!