When people think of strength training they generally think of muscular guys at the gym getting pumped up. While there may be some truth to this, it’s also true that strength training is vital to staying healthy and happy as we get older. You don’t necessarily bulk up when you strength train and the benefits of keeping your body strong will pay some big dividends.
It’s a normal part of life that the body loses muscle mass as we age, but it doesn’t have to. If you know what to do you can keep it from happening. In as little as 3 times a week you can stop muscle loss and even reverse it with strength training. By challenging your body with strength training you stretch your muscles and keep them strong. You won’t bulk up if you don’t want to either. Body builders know that the key to getting big is heavier weight and fewer repetitions. The flip side of the coin is if you want a lean and fit body without getting big then lighter weight and more repetitions is what you want.
It’s a good idea to start off slowly when you begin a strength training program. If you just joined a gym or health club, they will probably have instructors available to advice you on a program to get you started. This is a great way to get off on the right foot because they will evaluate your fitness level and recommend a series of exercises to get you going. They will probably advise you to strength train 3 days a week with a day of rest in between to let your muscles rest. This will keep you from overdoing it.
The world renown movie start and martial arts expert Bruce Lee never lifted weights and had incredible muscular strength. He did it with what are known as body weight exercises. Push ups, pull ups and sit ups are body weight exercises that can be done anywhere and without any equipment. You can do these exercises to give your every part of your body a workout without ever stepping into a gym.
Not convinced? Here’s some good reasons to start strength training.
1. Weight loss. Muscle burns calories faster than any other tissue in your body. Add muscle mass, and you’ll burn calories faster, even while you’re asleep.
2. Your balance will improve. When you strength train you’re also honing and improving your balance. Everyday tasks like taking out the trash or bringing in the groceries will become easier for you as your balance improves.
3. Better flexibility. Strength training lengthens muscles as it builds them. Soon you’ll realize that you can reach farther with less effort.
4. Better bone health. Strength training can help to slow and sometimes stop bone loss from occurring. When you put stress on your muscles you also put stress on what your muscles are attached to – your bones. Stronger bones means better resistance to fractures and breaks and, while there are many contributing factors to osteoporosis, a major one is a sedentary lifestyle.
5. Increase in energy. The surge of energy you feel when you exercise is due to the increase in blood flow and the surge of oxygen getting to your brain.
6. Mental health and happiness. When you exercise, chemicals called endorphins are released into your bloodstream. These chemicals give you a feeling of happiness and generally contribute to a positive mental attitude.
7. Your joints get stronger too. Aches and pains in your joints are lessened as your muscles get stronger. Your bones are becoming denser and stronger as your muscles grow.
Maybe the best reason to continue with a program of strength training is your everyday independence. Independence is freedom and keeping a strong body means that you don’t have to rely on anyone else to take care of your life. That’s what happy aging is all about.
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