10 Reasons to Strength Train

Current research is showing that strength training
is not just for the bodybuilder, athlete or exercise
enthusiast, but is important for all populations to
maintain quality and vitality during a lifetime.

Consider these 10 reasons to strength train:

1. Avoid Muscle Loss
Did you know that adults who do not strength train
lose 2.2kg and 3.2kg of muscle every decade!
Only strength exercise maintains our muscle mass
and strength through out our mid life years.

2. Avoid Metabolic Rate Reduction
Research indicates that an average adult experiences
a 2-5% reduction in metabolic rate every decade of life.
Because regular strength exercise prevents muscle loss, it also prevents the accompanying decrease in resting metabolic rate.

3. Increase Muscle Mass
Research shows that a standard strength training program can increase muscle mass by 1.4kg over an 8 week training period. This is a typical training response for men andwomen who do 25 minutes of strength training once a week.

4. Increase Metabolic Rate
Adults who replace muscle through sensible strength traininguse more calories all day long, therefore reducing the likelihood of fat accumulation.

5. Reduce Body Fat
A basic strength training program can result in 1.4kg
more muscle, 1.8kg less fat and 370 more calories per
day food intake.

6. Increase Bone Mineral Density
A 1993 study demonstrated significant increase in the
bone mineral density of the upper femur (leg bone
connected to your hip) after 4 months of strength
training.

7. Improve Glucose Metabolism
Poor glucose metabolism is associated with adult onset
diabetes, improved glucose metabolism is an important
benefit of regular strength exercise.

8. Reduce Low Back Pain
A recent study found that low back pain patients had
significant less back pain after a 10 week specific
strength exercise program for the lumbar spine muscles.

9. Reducing Resting Blood Pressure
A 1995 study revealed that combining strength and aerobic training is an even more effective means of improving blood pressure readings.

10. Improve Blood Lipid Levels
Several studies have revealed improved blood lipid profiles after several weeks of strength training. Blood lipidlevels are fats which are needed by the body to build cell membranes, make certain hormones, and store energy.

Strength training is for everyone, if you have had a
long term injury or surgery though we would always advise
you speak to your doctor before starting.

Try doing it once a week for maintenance or if you want faster results go for 2-3 times per week.