Tuesday, October 11, 2016

Featured Activity of the Month: Strength Training

Why should YOU be incorporating strength training exercises to your workout routine?

  • Strength training is important to add to your exercise routine because it helps keep the weight off; studies show that weight training at least 3 times a week burns more calories in daily activity

  • Weight training also protects bones and improves bone health, especially for women. After puberty women lose 1% of bone and muscle strength every year. Strength training increases bone density
    • Isometric resistance = contracting muscles against a nonmoving object
    • Isometric strength training = contracting muscles through a range of motion
  • To build strength over time, muscles need to recover after a workout. Don't work the same muscles consecutive days in a row, and be sure to take time to warm-up and cool-down before you begin strength training.

  • Strength training can reduce bone fractures in post-menopausal women
  • Strength training also improves glucose control, which is important for type-2 diabetes patients

  • Strength training will elevate endorphins (a natural opiate produced in the brain); endorphins are considered to be a natural anti-depressant and will help you sleep better and improve overall quality of life

  • Strength training can boost metabolism by 15%

  • Lean muscle will diminish over time, so you have to use it or you lose it.

  • Not sure where to get started? Incorporate body weight resistance exercises, resistance tubing, free weights, and weight machines!