The Importance of Strength Training

  By: Dr Robert Sloan - Posted on: March 19, 2019 – All, Diabetes, Exercise, Weight


Benefits of Strength Training

Strength training has been growing in popularity because it is so beneficial to health. Developing muscular strength is very important for several reasons – prevention of injuries, prevents chronic disease, maintenance of good posture, and increases bone mass. Strength training is an exercise that forces muscles into activity because of resistance from an external source. It works by causing microscopic tears or damage to tissues. These tears are quickly repaired to help regenerate the muscles and stimulate their growth.

People tend to lose their muscle mass as they age and strength training can increase muscle mass. Regular strength training can also help with weight loss and helps prevent weight gain as we age because strength training increases the body’s metabolism rate. By increasing their body’s metabolism, a person is able to burn more calories and use sugar more efficiently at rest. Many people fail to realize the impact of strength training on their health. They tend to think that cardiovascular(aerobic) exercises such as jogging, running, and skipping ropes is all they need to do. In fact, studies have shown that strength training and aerobic exercise are equally effective in managing diabetes and extending life span.

 

Strength Training Tips

People use many different methods to develop strength, including free weights, resistance machines, and body weight activities such as push-ups, curl-ups, and pull-ups. Regardless of the technique, improvement will result only through progressively overloading the muscle.

  • Work muscles that are opposite to each other that is on each side of a joint. For example, biceps and triceps.

  • Perform a minimum of 8-10 separate exercises each workout. / Download PumpPump! to learn about the strength exercises that you can easily do at home!


 

  • Plan your workouts to last less than 1 hour.
  • Perform at least one set of 8-12 reps of each exercise.
  • Perform these exercises at least 2 nonconsecutive days each week.
  • Use proper technique for each exercise.
  • Perform each lift through a full range of motion.
  • Perform both lifting and lowering portion of practice in a controlled manner.
  • Maintain a regular breathing pattern. Don’t hold your breath!
  • Work out with a training partner. Never lift heavy weights without a spotter.

 


Dr. Robert Sloan is a Senior Assistant Professor of Kagoshima University Graduate Medical School in Japan. He is also an ACSM-certified Clinical Exercise Physiologist. Dr. Sloan has worked more than 20 years in the field of chronic disease management. His previous appointments include head of fitness and obesity prevention for the Singapore Health Promotion Board and the U.S. Navy Public Health Centre. Dr. Sloan was trained at the Ochsner Heart and Vascular Institute in New Orleans, LA and the Cooper Institute for Aerobics Research in Dallas, TX. He holds a Ph.D. in Public Health, MA in Exercise Science & Health Promotion, and a BA in Psychology.




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