Resistance training, also known as strength or weight training, has become one of the popular forms of exercise for both improving individual fitness and conditioning athletes. No disrespect to cardio, but if you want to burn fat, get fit, and shake anything that comes your way, weight lifting is what you need. Certified experts. Heavy work is in! You can’t move a kettlebell these days without consulting some training guru, exercise program, or book advising women to not just lift weights, but lift more weights.
Research shows that consistent weight lifting not only maintains bone mass, but also helps build new bone, and lifting heavy weights will build bigger, stronger muscles, strengthen the muscles that surround and support joints, and help prevent injuries. If you have osteoporosis you should seek the advice of a personal trainer and if you can’t afford it don’t worry. Susie Hathaway, a certified personal trainer, will guide you on how to train safely and slow bone loss in two workouts per week—no long-distance cardio. Just follow the easy steps on the DVD that comes with her book and you’ll reap the benefits of lifting weights…
Another benefit of weight lifting is that it increases testosterone levels in both men and women. When you lift weights, your body begins to release natural growth hormone and a healthy level of testosterone. Testosterone helps you burn body fat, build muscle, put you in a good mood, and increase sexual function. If you are a woman of that age, strength training, interval training will normalize your testosterone level and help you through menopause. These are not drugs or bioidentical hormones, they are secrets to help keep you healthy.
If you knew that a certain type of exercise could benefit your heart, improve your balance, strengthen your bones, and help you lose weight while looking and feeling better, wouldn’t you want to get started? Well, studies show that strength training can provide all of those benefits and more. Most athletes perform strength training as part of their general training program. Their main interest is not how much weight they can lift, but whether the increase in force generated by training results in better performance in their sport.
Strength training and chronic diseases
Studies have documented the many wellness benefits of strength training, including helping people lose weight, people with chronic illnesses manage their conditions. If you have arthritis, strength training may be just as effective as pain medication. And for the 14 million Americans with type 2 diabetes, strength training along with other healthy lifestyle changes can help improve glucose control.
How to Add Weight Lifting to Your Routine
If you’re looking to add weight lifting exercises to your routine, you have several options. You can hire a personal trainer, go to the gym, or receive a strength-training program that allows you to exercise in the privacy of your own home. You can even use your body weight as resistance, squatting on a chair, push-ups, planks are very effective. If you have health problems, ask your doctor what type of strength training is best for you. According to The American Council on Exercise, when you do strength, weight, or resistance training, your body demands more energy. The harder you are working, the more energy is required. That means more calories burned during the workout. There you have it, the health benefits of weight lifting and strength training,