FRIDAY FIT TIP: HOT TREND #4 – STRENGTH TRAINING

By
Updated: February 19, 2016

FRIDAY FIT TIP:
HOT TREND #4 – STRENGTH TRAINING

If you’ve been hanging with us these past few weeks – you know we are hitting on the 10 TOP HOT TRENDS for 2016. Lets not beat around the bush – lets get to #4 – which is STRENGTH TRAINING!

First of all, lets face it: Putting everything else aside, life is EASIER when you’re strong.  Carrying groceries? One trip. Children to carry? No problem. Car stuck in the snow? Push it out with ease.

Plus, whether you’re 100 lbs overweight or just need to lose the last 15, strength training is one of the most effective ways to burn fat and build muscle. Lifting has been shown to halt and even reverse sarcopenia – the reduction of skeletal muscle that occurs as we get older  – which helps us stay independent (and out of a nursing home) and live longer. We could stop right there and that should give you enough “juice” to want to get in and pump some iron!

But in addition to making life easier, strength training has a lot of great benefits right now.  Here are just a few:

look good naked

Look Good Naked: Strength training helps you lose weight (and body fat) in a few different ways.  First, it helps you retain the muscle you have while eating a calorie deficit and losing weight.

Second, strength training has a much greater level of excess post-exercise oxygen consumption than aerobic exercise.  What does this mean?  When you finish a workout, your body needs to do a lot of work to replenish itself in order to bring itself back to a normal state (the way it was before you worked out).  This takes a lot of energy, and some studies have shown that it can boost your metabolism (your bodies furnace) for up to 38 hours after you finish your workout.
Not only that, but strength training can help increase your metabolism by speeding up your Resting Metabolic Rate (RMR).  This is because it takes your body more calories to maintain muscle than it does to maintain fat.  Estimates are that for every 1 lb of muscle you gain, your RMR goes up 30-50 calories!

Makes You Healthier: If you’re looking for a workout in which you get the biggest bang for your buck, strength training is it. Strength training increases bone density, builds a stronger heart, reduces your resting blood pressure, improves blood flow, halts muscle loss, helps control blood sugar, improves cholesterol levels, and improves your balance and coordination.

You’ll Feel Better: Not only will you find yourself with more energy and confidence, less stress and anxiety with a better overall mood, but you’ll actually begin to think better (resistance training has been proven to help increase cognitive function). And while training too close to bedtime can be a bad idea, exercising earlier in the day has been proven to help prevent sleep apnea and insomnia.

Prevents disease and degenerative conditions: Heart disease is the leading cause of death for both men and women; Strength training helps correct issues relating to cholesterol, high blood pressure, obesity, diabetes, and inactivity – all factors for heart disease. Cardiologists are even starting to recommend strength training for people who have suffered a heart attack as little as three weeks after the attack. Who knows, maybe one day your cardiologist will tell you to do some “cardio” and he’ll be referring to strength training!  Strength training has also been proven to help manage and improve the quality of life for people with Arthritis, Osteoporosis, Parkinson’s Disease, Down Syndrome, Lymphedema, fibromyalgia, who have recently had a stroke, have had a spinal cord injury, cancer survivors and clinical depression.

In addition to ALL of the above, strength training is fun! Whether you are looking for the most effective 20-30 minute workout (to stay fit and look great naked), or are looking for a competitive sport that you can really get into, strength training can help you meet your goals. It’s easy and fun to see progress as you strength train. And if you’re looking to improve in other areas (a sport, traditional cardio, or an activity like rock climbing), strength training is an easy choice!

Ok, ok.  Enough already.  Is there anyone who SHOULDN’T strength train?

Honestly, I’ve been doing this my whole life and have looked high and low to see – if I could find a single group of people who should not strength train.  I couldn’t! I even have studies on how strength training can be beneficial for paraplegics. Not to mention it can be safe for all ages – children (using body weight), adolescents with light weight, high reps and good form – and even pregnant women!  Obviously, you should take a break from strength training if you’re injured, and always check with your doctor before you start any sort of strength training program, but it’s natural for us, as humans, to move around and carry things.

Want MORE info on what you should be doing – or help with a program design? Give us a call at 817-219-2811 or email me, Coach Rozy at rozyroozen@gmail.com – We’re here to help YOU!!!!

Leave a Reply

Your email address will not be published. Required fields are marked *