10 reasons why your Grandma and Grandpa should lift weights

10 reasons why your Grandma and Grandpa should lift weights

Progressive resistance training is an awesome example not only for its health benefits but also counteracting many age-related declines. Everybody needs strength.

WHAT IS PROGRESSIVE RESISTANCE TRAINING?

PRT  is the most effective method to build muscle and increase strength.  When we lift weights or do resistance training the load during an exercise is incrementally increased over time. As the body adapts to the load, the load is then increased again leading to strength improvements and building muscle.

It's never too late to do resistance training! 

What are some of the benefits from a resistance training program:

1. Rebuilds muscle

Numerous studies have demonstrated people from the ages of 50-90 years can rebuild muscle. In some cases building up to 2-3kgs of muscle in 3-4 month period. Training 2-3 times per week for as little 20-30 minutes can provide substantial benefits

2.Recharging metabolism. Resistance training has an impact on a person's metabolic rate because it increases energy use during both the exercise session and the muscle recovery and rebuilding period—up to three days after each workout.

3.Reducing fat.  Strength training studies that showed a 2-3kg  increase in muscle also demonstrated a 2-3kg  decrease in fat weight.

4. Reducing resting blood pressure. Hypertension is a major risk factor for cardiovascular disease. Numerous studies have shown significant reductions in resting blood pressure readings after two more months of standard or circuit-style strength training.

5. Improving blood lipid profiles.  Undesirable blood lipid levels increase your risk for heart disease. Regular strength training can result in favorable increases of 8 to 21 percent in HDL (good) cholesterol, favorable decreases of 13 to 23 percent in LDL (bad) cholesterol, and favorable reductions of 11 to 18 percent in triglycerides.

6.Enhancing postcoronary performance. For older adults who have had problems with cardiovascular health, resistance exercise has proven to be a productive means for attaining and maintaining desirable body weight, increasing muscle mass and strength, improving physical performance, speeding recovery from the cardiovascular event, and enhancing self-efficacy.

7.Resisting diabetes. Studies have shown significant improvements in insulin sensitivity and glycemic control after several weeks of strength training. Strength training significantly lowers your risk of diabetes

8.Increasing bone density. Muscle loss is closely associated with bone loss. The good news is strength training increases both muscle mass and bone mass. Substantial increases in bone mineral density have been seen after several months of regular resistance exercise. 

9 Decreasing physical discomfort. A well designed strength training program can reduce lower-back pain and discomfort. resistance exercise has also proven helpful for people who have arthritis and fibromyalgia.

10 Enhancing mental health. Several studies on the psychological changes associated with regular resistance exercise have shown significant improvements in depression, physical self-concept, fatigue, revitalization, tranquility, tension, positive engagement, and overall mood disturbance among adults and older adults.

Please contact me if you would like a progressive resistance exercise program specific to your needs so you can reap the health benefits