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Benefits of Strength Training Routines
Strength training is exercise that uses resistance - for example, weights - to strengthen and condition the musculoskeletal system, improving muscle growth and endurance. "Strength-training" is used as a general term synonymous with other common terms: "weightlifting" and "resistance training." Physiologically, the benefits of a consistent weight lifting program include an increase in muscle gain and tone, increased muscle strength, and increases in tendon, bone, and ligament strength. Following a weight lifting routine has also been shown to improve psychological health as well, by increasing self-esteem, confidence and self-worth.
Improved Physical Performance and Appearance
One important result of strength training is increased physical performance. Muscles quite literally utilize energy to produce movement, functioning as the engine or powerhouse of the body. Strength training routines increase the muscles' size, strength, and endurance, which contribute to improvements in our work, our favorite sports and hobbies, and our general day-to-day activities.
Another benefit of a good strength-training program is its effect on our overall appearance and body composition, which can directly influence self-esteem, self-worth, and level of confidence. Take, for example, a 170-pound man who has 20 percent body fat; 34 pounds of fat weight and 136 pounds of lean body mass (muscle, bones, organs, water, etc.) By beginning an effective strength training program, he replaces five pounds of fat with five pounds of muscle. He still weighs 170 pounds, but he is now 17 percent fat; with 29 pounds of fat weight and 141 pounds of lean body mass. Although his body weight remains the same, his strength, muscle mass, and metabolism have improved, giving him a firmer, more fit appearance.
Both our physical appearance and our physical performance can be improved by muscle gain or hampered by muscle loss. Research indicates that unless we follow a strength training program regularly; we lose more than one-half pound of muscle every year of our lives after age 25. Unless we implement a safe and effective strength-training program, our muscles gradually decrease in size and strength in the process called "atrophy."
A strength training workout is therefore important for preventing the muscle loss that normally accompanies the aging process. A common misconception is that as we get older, it is normal to stop being active and to start using ambulatory aides like canes and wheelchairs. Many people think we have no choice; they think this is normal.
But this couldn't be further from the truth. There is absolutely no reason why all of us can't be physically, mentally, socially, and sexually active living a healthy vibrant life until the very day we die! The reason many elderly people rely on aides and become slower and fatter is simply that over the years their muscles are decreasing, so their physical performance and metabolism also decrease, becoming less efficient.
Metabolic Efficiency
That one-half pound of muscle loss every year after age 25 produces a one-half percent reduction in basal metabolic rate (BMR) every year. A reduction in BMR means that our bodies are less able to use the food we consume as energy, thus more gets stored as body fat. Everyone has an individual basal metabolic rate. "Basal metabolic rate" refers to the energy used by our body at rest to maintain normal body functions.
Our muscles have high energy requirements. Even when we are sleeping, our muscles use more than 25% of our energy (calories). When you implement the principles of effective strength-training, and if you are consistent in your muscle building program, you will achieve an increase in lean muscle mass throughout your body and increase your BMR. In other words, you can actually condition your metabolism to work better and more efficiently even when you are at rest. An increase in muscle tissue causes an increase in metabolic rate, and a decrease in muscle tissue causes a decrease in metabolic rate.
You can see that anyone interested in decreasing body fat percentage and their risk of disease as well as in increasing physical performance and appearance, should be utilizing a bodybuilding program to help condition their metabolism (BMR).
One of the biggest mistakes people make when starting a weight-management program is not including a strength-training program with their cardiovascular exercise and low-fat eating regimen. This is unfortunate because when we cut calories without exercise, we can lose muscle as well as fat.
Decreased Risk of Injury
Our muscles also function as shock absorbers and serve as important balancing agents throughout our body. Well-conditioned muscles help to lessen the repetitive landing forces in weight-bearing activities such as jogging or playing basketball. Well-balanced muscles reduce the risk of injuries that result when a muscle is weaker than its opposing muscle group.
To reduce the risk of unbalanced muscle development, you should make sure that when you are training a specific muscle group, the opposing muscle groups are being trained as well (though not necessarily on the same day). For example, if you are doing strength training exercises for your chest, (like the bench press) you should include back exercises (such as the deadlift) in your program as well.
By now you have probably realized that weightlifting should be an important part of your exercise program. Weightlifting provides many important benefits that cannot be achieved by any other exercise or activity. When you begin achieving great results, the excitement and fun you experience will make the change well worth the effort. Action creates motivation! Good luck; I hope you enjoy all the wonderful benefits of an effective strength training program.
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Disclaimer
The articles and information in Muscle Muscle are for informational purposes only. You should consult your physician or other health care practitioner before starting or changing any exercise, diet or supplement program.