Strength training: Get stronger, leaner and healthier
You know exercise is good for you. You look for ways to incorporate physical
activity into your daily routine, and you set aside time for longer workouts at
least a few times a week. But if your aerobic workouts aren't balanced by a
proper dose of strength training, you're missing out on a key component of
overall health and fitness.
Despite its reputation as a "guy" or "jock" thing,
strength training is important for everyone. With a regular strength training
program, you can reduce your body fat, increase your lean muscle mass and burn
calories more efficiently.
Use it or lose it
Muscle mass naturally diminishes with age. "If you don't do anything to
replace the muscle you lose, you'll increase fat," says Edward Laskowski,
M.D., a physical medicine and rehabilitation specialist at Mayo Clinic,
Rochester, Minn., and co-director of the Mayo Clinic Sports Medicine Center.
"But strength training can help you preserve and enhance your muscle mass
— at any age."
Strength training also helps you:
 |
Develop
strong bones. By stressing your bones, strength training increases bone
density and reduces the risk of osteoporosis. If you already have
osteoporosis, strength training can lessen its impact. |
|
Control
your body fat. As you lose muscle, your body burns calories less
efficiently — which can result in weight gain. The more toned your
muscles, the easier it is to control your weight. |
|
Reduce your
risk of injury. Building muscle protects your joints from injury. It
also helps you maintain flexibility and balance — and remain independent
as you age. |
|
Boost your
stamina. As you grow stronger, you won't fatigue as easily. |
|
Improve
your sense of well-being. Strength training can boost your
self-confidence, improve your body image and reduce the risk of depression. |
|
Get a
better night's sleep. People who strength train regularly are less
likely to struggle with insomnia.
|
Consider the options
Most fitness centers offer various resistance machines, free weights and other
tools for strength training. But you don't need to invest in a membership or an
expensive home gym to reap the benefits of strength training. Hand-held weights
or homemade weights — such as plastic soft drink bottles filled with water or
sand — may work just as well.
Resistance bands are another inexpensive option. These elastic-like cords,
tubes or bands offer weight-like resistance when you pull on them. They're
available in different tensions to fit a range of abilities. Of course, your own
body weight counts, too. Try push-ups, pull-ups, abdominal crunches and leg
squats.
Getting started
When you have your doctor's OK to begin a strength training program, start
slowly. Warm up with five to 10 minutes of stretching or gentle aerobic
activity, such as brisk walking. Then choose a weight or resistance level heavy
enough to tire your muscles after about 12 repetitions.
"On the 12th repetition, you should be just barely able to finish the
motion," Dr. Laskowski says. "When you're using the proper weight or
amount of resistance, you can build muscle just as efficiently with a single set
of 12 repetitions as you can with more sets of the same exercise."
To give your muscles time to recover, rest one full day between exercising
each specific muscle group. When you can easily do 12 or more repetitions of a
certain exercise, increase the weight or resistance. Remember to stop if you
feel pain. Although mild muscle soreness is normal, sharp pain and sore or
swollen joints are signs that you've overdone it.
When to expect results
You don't need to spend hours a day lifting weights to benefit from strength
training. Two to three strength training sessions a week lasting just 20 to 30
minutes are sufficient for most people. You may enjoy noticeable improvements in
your strength and stamina in just a few weeks. With regular strength training,
you can increase your strength 50 percent or more within six months — even if
you're not in shape when you begin.
Strength training can do wonders for your physical and emotional well-being.
Make it part of your quest for better health.
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By Mayo Clinic Staff
Jul 7, 2006
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HQ01710
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Original Article:http://www.mayoclinic.com/health/strength-training/HQ01710
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