Getting into shape? Here’s how to begin
From the staff of the Wellness Center at Ephrata Community Hospital
How do I begin to exercise? What do I include in my exercise plan? What is the importance of strength training in this plan? These are just a few questions to ask yourself before getting started on a new workout program.
All workouts should include three basic components: stretching, cardiorespiratory endurance and strength training. But if you would like to lose weight and decrease body fat most efficiently, you must strength train!
Resistance training should be a part of everyone’s exercise regimen and should be done at least three times a week. You can use dumbbells or stretch bands at home or individual machines and free weights at a local fitness center. You can use a sculpting ball or a Pilates DVD. The options are varied and readily available.
Why is strength training a key?
•A higher metabolism
Strength training increases a person’s ability to burn calories and lose weight. This increased caloric burn in one day is anywhere from 30-286 extra calories. In addition, your metabolism spikes anywhere from 6-36 hours after each work out.
•Increased muscular strength
As a person ages, strong muscles improve flexibility, balance and help in the energy exchange system. Adults who do not strength train, lose up to one pound of muscle per year. Resistance training also thickens and strengthens the ligaments and tendons around the muscles and joints.
Muscle is more dense than fat. Thus, strength training can help to make the body more toned, trim and fit. Posture improves as well as self-esteem and mood.
Increased bone mineral density
Resistance training builds bone tissue. Studies show that with just four months of weight lifting, bone mineral density increases significantly. The risk of osteoporosis in women over age 30 decreases.
• Improves blood sugar levels
With just four months of exercise that includes weight lifting, the body’s ability to process glucose is greater. Poor glucose metabolism is linked to adult onset diabetes. This form of diabetes may also lead to other health issues such as high blood pressure, heart disease and stroke.
• Improved blood pressure and cholesterol
Strength training lowers blood pressure and total cholesterol. It has also been shown to significantly increase the good (HDL) cholesterol in a person’s blood.
Strength training also decreases arthritic pain, lower back pain and the risk of joint and muscle injuries. The list of benefits is extensive. So, do your homework, check with your doctor, and begin your exercise routine today!
