By: Dr. John A. Papa, DC, FCCPOR(C)
In our last article we
introduced the concept of strength training.
Strength training can play a crucial role in preventing and reducing the
signs and symptoms of several diseases and chronic conditions. Let’s take a closer look at how strength
training is specifically related to numerous health benefits.
1.
Strength training plays a key role in body composition and weight management. Strength training builds lean muscle tissue. Lean muscle tissue burns more calories at
rest than fat. Simply put, strength
training burns calories, improves body composition by building lean muscle
tissue, and thereby reduces fat stores in the body.
2.
Strength training is safe and beneficial for reducing the risk of cardiovascular disease. Heart disease risk is lower when the body is
leaner and less fat. Other associated
benefits include decreased cholesterol levels and lowered resting blood
pressure. Strength training will also
help improve glucose metabolism. Poor
glucose metabolism is strongly associated with adult onset diabetes.
3.
There is strong scientific evidence that
supports resistance training for reducing
the rate of bone loss. Progressive
resistance exercise helps stimulate bone mineral density development, which is
desired for individuals of all ages, especially the elderly. Strength training is crucial at younger ages
for maximizing bone density, and also for those looking to prevent or slow-down
the bone-thinning disease osteoporosis.
Strength training should be implemented as a standard component of any
osteoporosis treatment or prevention program, as it decreases the likelihood of
fractures and morbidity related to fractures.
4.
Building muscle
through strength training is helpful for recovering
from and preventing injury.
Well-conditioned muscles help our bodies withstand occupational, recreational,
and everyday stresses. This enables us
to interact with our environment in a more efficient manner. Strength training helps improve overall
strength, endurance, stamina, flexibility, balance and coordination. This can be especially beneficial for those
suffering from arthritis. Studies in
older men and women with moderate to severe arthritis have shown that a
strength training program can help general physical performance with everyday
activities, and improve clinical signs and symptoms of the disease resulting in
decreased pain and disability.
5.
Strength training may also have a positive effect for those suffering from
mild depression. The reason for this
is most likely two-fold.
Physiologically, the body releases “feel good” chemicals called
endorphins with physical activity.
Psychologically, strength training exercise may help to increase
self-esteem and confidence. These
benefits are further reinforced when an individual attains improved body
composition and appearance, and enhanced health and fitness.
There are numerous
health benefits associated with strength training exercise. A lifetime of regular strength training
exercise is ideal, but it is never too late to start! If you are over 35, have been sedentary for
some time, or have a specific health condition or limitation, consult with a
knowledgeable personal trainer or health care provider before beginning any new
exercise program.
This article is a
basic summary for educational purposes only.
It is not intended, and should not be considered, as a replacement for
consultation, diagnosis or treatment by a duly licensed health practitioner.
