Running is a great exercise, but if that’s all you’re doing, it’s not enough. You need four types of training to be fit. You need cardio, flexibility, balance, and strength training. All of them play a vital role in your health. People often overlook strength training because they think it causes big bulging muscles. The fact is you have to train specifically to do that. It’s hard for men to do and almost impossible for women. It offers many benefits to people of all ages, including seniors.
Obesity is a killer, and strength training can fight it.
Many people think of cardio as a calorie torcher, and they’d be right. However, the calories it burns come from both muscle and fat tissue. Burning muscle tissue can be counterproductive. Muscle tissue requires more calories to maintain, so the more you have, the more calories you burn 24/7. Strength-building also burns a lot of calories, but it builds muscle tissue at the same time, boosting your efforts to shed extra pounds.
Strength training can prevent osteoporosis and build bone density.
After the mid-30s, people start losing muscle mass. Sarcopenia is naturally occurring unless you do something to prevent it. That something is strength training. Why would you try to prevent it? The more muscle mass you lose, the more potential you have for bone loss. When the muscles tug on the bones, the body sends calcium to the bones to strengthen them. If that tugging doesn’t occur, the bones lose calcium. Maintaining muscle mass as you age can keep you independent longer and help prevent injuries from falling.
Get rid of belly fat when you do strength training.
Belly fat—visceral fat—is the most dangerous type of fat. Unlike subcutaneous fat that’s just below the top layer of skin, visceral fat is deep inside and it crowds the organs. It can cause inflammation, breathing, cause insulin resistance, and generally affect overall health. It’s also the hardest type of fat to lose. Strength training can help eliminate visceral fat, which makes you healthier and improves your overall appearance.
- Whether you’re premenopausal, menopausal, or postmenopausal, hormonal imbalances can affect your health and weight. Strength-building exercises can help realign your hormones.
- If back pain plagues you, start doing strength training. As you build your core muscles and get stronger, it relieves back pain. It strengthens the core muscles and improves overall posture.
- Strength training builds muscles and tendons that can ease joint pain. It helps lubricate the joints by increasing synovial fluid. The synovial fluid cushions the joints, lubricates, and brings nutrients to the joints.
- Strength training improves heart health, lowers the risk of type 2 diabetes, and reduces blood sugar levels. It improves mental health. Therapists use it as an adjunct therapy for depression and anxiety.
For more information, contact us today at Habitat Health & Fitness