Why Strength Training does a Body Good

Even though I just started my own strength training, I wanted to share what I’ve learned about its benefits so far.

Unless you’ve added strength training to your exercise routine, you’ll be unable to maintain your muscles ? Instead, you’ll start to get flabby and lose muscle strength. Those little sags, muscle wobbles, and lower physical performance.

I know because I’m experiencing it right now. In fact, as our muscle loss increases, our metabolic rate slows down, at an approximate rate of 3% per year.

That might not sound like much, so here’s a different way of looking at it:

Currently I have a resting metabolic rate (the amount of energy it takes my body to do normal everyday functions - RMR) of about 1300 calories per day.

After 10 years of not doing any strength training, the 3% decrease in my metabolism--which averages about 1.5% fewer calories being burned per day-- results in 20 less calories burned each day.

The decrease in my body of not burning 20 calories per day over the next 10 years equates to an additional 20 pounds.

Additionally, if I don’t keep my muscles strong, I’ll average a 6lb muscle loss for every 10 years of my adult life.

The bottom line is 20lbs of fat added and 6lbs of muscle lost.

Can I “diet” this extra weight off?

Diets don’t work.

Especially, as it relates to muscle loss. In fact, dieting alone causes the loss of muscle mass, strength, and aerobic capacity.

How about exercising?

For most of us, exercise means spending hours and hours doing aerobic activities like walking, running, biking, etc. Although, I’m a big fan of walking, it isn’t enough.

Don’t get me wrong. I’m a firm believer in the benefits of aerobic activities, especially as we age, but combined with a strength training routine, the benefits dramatically increase.

"Although aerobic exercise is still key in treating diabetes, it should not be used in isolation. As people age, they lose muscle mass and, subsequently, mobility, resulting in a greater risk of falls. Adding resistance training to the diabetes treatment regimen leads to improved thigh lean tissue which, in turn, may be an important way for patients to increase resting metabolic rate, protein reserve, exercise tolerance, and functional mobility, she notes.

Source: Aerobic Exercise Combined With Resistance Training Improves Glucose...

That goes to show that if people with diabetes can show a marked improvement by combining strength training and aerobic exercise, what do you think the results will be for people without diabetes?

That’s easy - A win/win situation!

What do you think? Will you add strength training to your weekly exercise routine? If you’ve already added it, what has been your experience and results?

Share your experiences with your fellow Iowa Avenue members, since inquiring minds want to know, because

After all, it’s about a healthy lifestyle!

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