These improvements
have a great influence on our physical performance, metabolic efficiency,
physical appearance and risk of injury. I'll go into each of these in
detail, outlining some very exciting benefits of a good strength-training
program that most people overlook or don't realize.
Improved Physical
Performance and Appearance
One important result
of strength training is increased physical performance. Muscles quite
literally utilize energy to produce movement, functioning as the engine
or powerhouse of the body. Strength training increases the muscles' size,
strength, and endurance, which contribute to improvements in our work,
our favorite sports and hobbies, and our general day-to-day activities.
Another benefit of a good strength-training program is its effect on
our overall appearance and body composition, which can directly influence
self-esteem, self-worth, and level of confidence. Take, for example,
a 170-pound man who has 20 percent body fat--34 pounds of fat weight
and 136 pounds of lean body weight (muscle, bones, organs, water, etc.)
By beginning an effective strength training program, he replaces five
pounds of fat with five pounds of muscle. He still weighs 170 pounds,
but he is now 17 percent fat--with 29 pounds of fat weight and 141 pounds
of lean body weight. Although his body weight remains the same, his strength,
muscle tone, and metabolism have improved, giving him a firmer, more
fit appearance.
Both our physical
appearance and our physical performance can be improved by muscle gain
or hampered by muscle loss. Research indicates that unless we strength
train regularly, we lose more than one-half pound of muscle every year
of our lives after age 25. Unless we implement a safe and effective strength-training
program, our muscles gradually decrease in size and strength in the process
called "atrophy."
Strength training
is therefore important for preventing the muscle loss that normally accompanies
the aging process. A common misconception is that as we get older, it
is normal to stop being active and to start using ambulatory aides like
canes and wheelchairs. Many people think we have no choice; they think
this is normal.
But this couldn't
be further from the truth. There is absolutely no reason why all of us
can't be physically, mentally, socially, and sexually active, living
a healthy vibrant life until the very day we die! The reason many elderly
people rely on ambulatory aides and become slower and fatter is simply
that over the years their muscles are decreasing, so their physical performance
and metabolism also decrease, becoming less efficient.
Metabolic Efficiency
That one-half pound
of muscle loss every year after age 25 produces a one-half percent reduction
in basal metabolic rate (BMR) every year. A reduction in BMR means that
our bodies are less able to use the food we consume as energy--thus more
gets stored as body fat. Everyone has an individual basal metabolic rate.
"Basal metabolic rate" refers to the energy used by our body at rest
to maintain normal body functions.
Our muscles have
high energy requirements. Even when we are sleeping, our muscles use
more than 25 percent of our energy (calories). When you implement the
principles of effective strength-training, and if you are consistent
in your program, you will achieve an increase in lean muscle mass throughout
your body and increase your BMR. In other words, you can actually condition
your metabolism to work better and more efficiently even when you are
at rest. An increase in muscle tissue causes an increase in metabolic
rate, and a decrease in muscle tissue causes a decrease in metabolic
rate.
Once again: adults
who are not on a safe, effective strength-training program will experience
an annual half-pound loss of muscle and half-percent reduction in metabolic
rate unless they begin some form of strength training. The gradual decrease
in muscle and BMR is related to the increase in body fat that most people
gain as they get older if they do not strength train. With a decrease
in muscle, less energy is used for daily metabolic function, so calories
previously necessary to perform the activities of daily living now end
up stored as fat.
You can see that
anyone interested in decreasing body fat percentage--and their risk of
disease--as well as in increasing physical performance and appearance,
should be strength training to help condition their metabolism (BMR).
One of the biggest
mistakes people make when starting a weight-management program is not
including a strength-training program with their cardiovascular exercise
and low-fat eating regimen. This is unfortunate because when we cut calories
without exercise, we can lose muscle as well as fat. Many do not choose
to do strength training because 1) they mistakenly think they are going
to make their body big and bulky, and 2) they do not realize how beneficial
and important strength training is in a weight-management program. Whether
it is strength, endurance, muscle size or muscle tone (or a combination)
you desire, all are very realistic and obtainable.
Decreased Risk
of Injury
Our muscles also
function as shock absorbers and serve as important balancing agents throughout
our body. Well-conditioned muscles help to lessen the repetitive landing
forces in weight-bearing activities such as jogging or playing basketball.
Well-balanced muscles reduce the risk of injuries that result when a
muscle is weaker than its opposing muscle group. For example, jogging
places more stress on the hamstrings and calves than it does on the quadriceps,
creating a muscle imbalance that often leads to knee injuries; so it
is very important that runners be on a good strength-training program
that includes training the quadriceps as well as the hamstrings and calves.
To reduce the risk
of unbalanced muscle development, you should make sure that when you
are training a specific muscle group, the opposing muscle groups are
being trained as well (though not necessarily on the same day). For example,
if you are doing strength training exercises for your chest, you should
include back exercises in your program as well.
By now you have
probably realized that weightlifting should be an important part of your
exercise routine. Weightlifting provides many important benefits that
cannot be achieved by any other exercise or activity. When you begin
achieving great results, the excitement and fun you experience will make
the change well worth the effort. Action creates motivation! Good luck:
I hope you enjoy all the wonderful benefits of an effective strength
training program.
Chad Tackett is
President of Global Health & Fitness. Learn how you can
have your own personal online trainer, dietician and motivator
at http://www.global-fitness.com
