You need not be an Olympic weightlifter or a college football player to benefit from strength training. A well-designed strength-training program can provide the following benefits:
- Increased strength of bones, muscles, and connective tissue, decreasing the risk of injury.
- Increased muscle mass. Most adults lose about one-half pound of muscle per year after the age of 20.
- Increased Basal Metabolic Rate (BMR). With an increase in muscle mass the number of calories burned at rest also increases. Furthermore, during a 45-minute strength training session, 130-pound person can burn 225 calories.
- Enhanced quality of life. As general strength increases, the effort required to perform routine tasks (climb stairs, carry groceries) decreases.
It is important when lifting weights that all major muscle groups are worked. If certain muscle groups are neglected strength imbalances and postural difficulties can develop. For general fitness, aim to exercise each muscle group at least two times per week, with a minimum of two days rest between workouts. To reduce boredom when strength training, add variety by using both machines and free weights or find a training partner. To reduce the risk of injury it is a good idea to consult with a certified fitness professional before beginning a strength-training program.
Above information adapted from: American Council on Exercise Fit Facts: www.acefitness.org/fitfacts/
Always consult a physician before beginning a new activity.