Exercise is one of the foundational pillars of developing and maintaining optimal health. Strength training is just one type of exercise that may be used to maintain muscle mass, strengthen muscles and, when done without rest between sets, can be part of a cardiovascular high-intensity interval training (HIIT) session.
For some, strength training, or weight training as it is also called, may be out of your comfort zone. It may feel intimidating to walk into a weight room filled with men “pumping iron” or you may feel that strength training is only for those who want to “bulk up” and train for a Mr. Universe competition. However, there are strategies you can use that reduce your discomfort and result in strong, flexible muscle tone.
Below is a training routine you can use at home to maintain and improve your muscle development, all without equipment. Bodyweight strength training has been popular for decades since it’s efficient, cheap and effective. Before I share this simple, yet effective, routine, let’s quickly discuss why you want to include this form of exercise in your weekly routine.
Why Weight Work?
Strength training has a number of benefits to your health and wellness. As you age, your body naturally loses muscle mass. The medical term for this condition is sarcopenia, and it is one of the most important causes of functional decline and loss of independence in older adults.1 Sarcopenia is defined as both a loss of muscle mass and functional strength.
In one survey, seniors expressed greater fear of loss of independence than of death.2 Loss of independence is also costly. The Family Caregiver Alliance estimates that by 2050 the number needing paid long-term services will rise to 27 million.3 Lost income and benefits of individuals caring for family at home averages $303,000 over a lifetime. You may reduce your potential risk for loss of independence by using simple strength-training exercises to slow sarcopenia, improve muscle strength and improve your balance and coordination.
Strength training may also help prevent the development of cancer. In a recent study, scientists found strength training, even without using weights, cuts your risk of cancer.4 The study showed that strength training at least twice a week reduces your risk of death from cancer by 31 percent.5 When combined with aerobic activities, the risk of dying from any cause is reduced by an impressive 30 percent.6
When strength training is combined with optimal levels of vitamin D, the benefits are even greater. In my previous article, “How Vitamin D Can Help Slash Your Risk of 7 Different Acute and Chronic Disease,” I shared how the combination of strength training and vitamin D could reduce your risk of Type 2 diabetes and the deposition of visceral fat.
Your waist-to-hip ratio, which is a numerical indicator of the amount of fat deposited in your abdominal cavity, is a far better measurement to determine your risk of Type 2 diabetes, cardiovascular disease and high blood pressure than your body mass index.
Research has demonstrated strength training improves cognitive performance and the gains were retained for 12 months after participants finished the study.7 A second study using only women found regular resistance exercises led to gains in upper and lower body strength and in cognitive performance.8 In yet another study, researchers found resistance training improved cognitive and functional plasticity in seniors who already had mild cognitive impairment.9
It is important to remember that it is never too late to start a strength-training program. Consult with your physician to ensure you don’t have any underlying medical conditions that may interfere with your program. Research has demonstrated that regular physical activity is healthy and safe even for frail older people, and it decreases the risk of developing metabolic disease, obesity, falls, cognitive impairment and cardiovascular disease.10
Bodyweight Workouts Are Effective
There is a difference between training to add bulk or size to your muscles and training to add strength and endurance. The exercises you’ll find below will help you to add strength and endurance, and will also help you to develop a strong core and improve your overall balance and coordination. Some trainers argue that bodyweight exercises are even better than using free weights.11
The difference between building size and strength is not in what you use but in how you structure your workout. To build size your body requires your muscles are stressed with more weight and balanced with the right amount of repetitions. To build strength, you use less weight with more repetitions and sets. A repetition is the number of times you perform a movement and a set is a specific number of repetitions performed at the same time.
As you move toward performing the exercises below, you’ll notice a recommendation for 10 repetitions in one set of exercises. Your bodyweight is perfect to build strength and endurance, no matter your current fitness ability or weight. Each of the exercises may be modified to make them easier as you begin and more difficult as you gain more strength. Using proper form is always important to reduce your risk of injury.
You might think that you’ve been in your body since you were born and should know exactly how to do these exercises without getting injured. However, it’s important to pay attention to your form and the movements so you don’t experience an overuse injury. The addition of combining HIIT with strength training is an even greater asset in your fitness arsenal.
You can learn more about how this combination provides unique benefits in my previous article, ”New Research Reveals Why High Intensity Training Is so Beneficial for Health — It May Even Help Prevent Cancer.” (MORE)
Source: Mercola.com
No comments:
Post a Comment