What do you think another type of exercise might be, after endurance? Your’re right! It is Strength.
Strength exercises increase the power of a specific muscle by challenging it with some form of resistance. That could be weights, exercise bands, or even your own body weight. The usual method is careful, slow lifting and lowering of weight to target a specific muscle or muscle group.
If you think this form of exercise is best left to body builders, think again. This is probably the most important form of exercise you need when it comes to again and guarding yourself against frailty and disability.
The reason is because muscle strength, your ability to walk, sit stand, and bend gradually fades. Welcome then to the land of wasted muscles. When you observe seniors who struggle to stand or walk, it’s for probably one reason only – their muscle strength has gone. It is true that injury or disease may have stopped their ability for exercise or activity, but in the end of the day, it’s still weak muscles that limit their mobility. And only healthier muscles – achieved through strengthening exercises – can return that mobility.
Strength training has other important benefits besides just keeping you active longer. It also reduces the risk and symptoms of osteoporosis, hearth disease, arthritis, and type 2 diabetes. It helps improve your sleep and reduces your risk of depression. At least on study also found that it improves balance – even in middle-age people you wouldn’t think would have balance problems. And don’t worry about injuries; the risk is low with strength activities, particularly in older adults.
Think strength training is too hard or too awkward for you? Think again. The fact is, strength training is often less tiring endurance workouts. It can be done in limited space and limited time. You need minimal gear – often just a few dumbbells. Best of all, you’ll see the results in as little as a few weeks. Plus strengthening exercises can boost metabolism as much a 15 percent, which is a bonus when it comes to losing weight. Maybe that’s why more than ever, people over 65 and older are taking up strength training.
But let’s get rid of one exercise myth right now: Muscle does not weigh more than fat. How could it? A pound is a pound is a pound, whether it is muscle or fat. However, a pound of muscle takes up less space in your body than a pound of fat, just as a pound of lean beef takes up less space than a pound of shortening. Muscle is Denser than fat, not heavier. That’s why you can be working out and seeing your measurements change, but your weight remains the same. The same weight is simply taking up less space. In fact, some experts estimate that the space used by a pound of muscle is 22 percent less than the space used by a pound of fat.
As you can see there are so many benefits to strength training you can't afford not to start doing it today.
Are you interested in starting an exercise program, but not sure where to start? Here is a fitness plan that I think you should check out. It is called the “Never Grow Old Fitness Plan”. Click here to find out all about it!
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