December Fitness Notes
Benefits of Strength Training
Brad Boelkens, NASM, CPT
Fitness Manager, Centegra Health Bridge Fitness Center
Strength Training (or Resistance Training) is a very important component to an individual’s overall health and fitness, much more than the general public may realize. Yet, many people tend to focus mainly on cardiovascular fitness thinking that this component is more important for improving overall health and fitness. But is it? Arguably, both cardiovascular training and strength training are equally important. The benefits of strength training go far beyond enhancing one’s physique to improving one’s health and fitness by:
- Improving cardiovascular efficiency and HDL levels – or your levels of “good cholesterol”
- Decreasing blood glucose levels and body fat
- Increasing or maintenance of lean body mass
- Increasing metabolic efficiency and bone density
- Increasing tensile strength of connective tissue
The benefits listed above are physiological changes that are directly impacted by incorporating strength training into a consistent exercise program. In addition, there are benefits of strength training that indirectly impact an individual’s health and fitness such as:
- Increased ability to perform activities of daily living (ex. – walking unassisted, squatting, getting up from a chair, carrying groceries, etc…) and better balance
- Increased athletic performance, positive mood, body shape and self-confidence
- Decreased anxiety, depression and risk of injury
Strength training exercises can be performed by almost anyone. There are several different strength training exercise modalities that can be used – examples include free weights (dumbbells, barbells), machines, resistance tubing, body weight, and water exercise.
The youth and elderly can benefit from strength training as long as the strength training program is appropriate for the individual. Research has revealed that muscular strength increases have been demonstrated with individuals in their 90’s! Strength training becomes especially important as we age. The loss of balance and the risk of falling increases as we age due to factors such as impaired equilibrium, side effects of certain medications, and muscular weakness. Muscular weakness is caused by the loss of muscle mass which is mostly the result of physical inactivity. Functional ability increases as a result of strength training which is extremely important for the elderly in order to maintain an independent lifestyle.
As you can see, there are numerous benefits to strength training that cannot be denied and should be included in your exercise program. Keep in mind that exercise technique is critically important to avoid injury and to get the greatest benefit from your work out.
Our professional, certified instructors at Centegra Health Bridge can assist you in designing and implementing a strength training exercise program customized to your needs. Please see the Concierge to sign up for your FREE individualized Bridge Assessment with one of our professional Fitness Coaches or to sign up for one of our strength training program classes.
