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Health & Fitness

12 Good Reasons Why You Should Strength Train

There is no short supply of studies conducted regarding the benefits of strength training. Here are just a few reasons strength training is important for everyone.

1. PREVENT MUSCLE LOSS
Lean mass (muscle) is active tissue and burns extra calories even while we rest. Adults who do not strength train lose between 5 to 7 pounds of muscle every decade (Forbes 1976, Evans and Reneberg 1992). Even though endurance exercise(s) can improve our cardiovascular health, it does not prevent the loss of muscle tissue. Only strength exercise maintains our muscle mass and strength throughout our lives.

2. IMPROVE METABOLIC RATE
Because muscle is very active tissue, muscle loss is accompanied by a reduction in our resting metabolism. Studies by Keyes et al. (1973) and Evens and Rosenberg (1992) showed that the average adult experiences a 2-5 percent reduction in metabolic rate every decade of life. Regular strength training prevents muscle loss thus preventing a decreased metabolic rate.

3. INCREASE LEAN MUSCLE MASS
Because most adults do not participate in regular strength exercise, it’s necessary to first replace the muscle tissue that has been lost through inactivity. Research (Westcott 1995) shows that a standard strength training program can increase muscle mass by about three pounds over an eight-week training period. This is the typical training response for men and women who strength trained several times per week. A research study (Mikesky, 1994) found that older adults who engaged in resistance strength training for 12 weeks on a moderate program increased their strength an average of 82 percent!

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4. INCREASE METABOLIC RATE
Research reveals that adding three pounds of muscle increases our resting metabolic rate by 7 percent and our daily calorie requirements by 15 percent (Campbell et al. 1994). At rest, a pound of muscle uses up nearly 70 calories per day for tissue maintenance, and during exercise uses much more. Therefore those who replace muscle through strength training exercise use more calories all day long, thereby reducing the likelihood of fat accumulation. Adding muscle and losing fat gives our body the “toned or ripped” look so many of us desire.

5. BODY FAT REDUCTION
Campbell and his co-workers (1994) found that strength exercise reduced unwanted body fat by four pounds after only 12 weeks of training, even though the subjects were eating 15 percent more calories per day. That is, a basic strength training program resulted in three pounds more lean weight, four pounds less fat weight, and 370 more calories per day food intake.

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6. INCREASE BONE MINERAL DENSITY 
The effects of progressive resistance exercise are similar for muscle tissue and bone tissue. The same strength training stimulus that increases muscle myoproteins also increases bone osteoproteins and mineral content. Menkes (1993) has demonstrated significant increases in the bone mineral density of the upper femur after four months of strength exercise.

7. IMPROVE GLUCOSE METABOLISM
Hurley (1994) reported a 23 percent increase in glucose uptake after four months of strength training. Because poor glucose metabolism is associated with adult onset diabetes, improved glucose metabolism is an important benefit of regular strength exercise. Muscles use glucose from food for energy. The more lean mass you have the more glucose you will burn. On the other hand consuming exactly the same foods without the added active muscle tissue results in the accumulation of more unwanted body FAT!

8. SHORTEN GASTROINTESTINAL TRANSIT TIME
A study from Koffler (1992) showed a 56 percent percent reduction in gastrointestinal transit time after three months of strength training. Rodney Rhoades and David R. Bell wrote in “Principles for Medical Medicine” that constant exercise accelerates gastric emptying and small intestinal transit. This is a significant finding because delayed gastrointestinal transit time is related to a higher risk of colon cancer. This means that constant exercise shortens the time it takes for your gut and intestines to “empty.” The longer food stays in your intestines the greater risk of colon cancer you may have.

9. LOWER RESTING BLOOD PRESSURE
Strength training alone has been shown to significantly reduce resting blood pressure (Harris and Holly 1987). Another study (Westcott 1995) has revealed that strength plus aerobic exercise is also effective for improving blood pressure readings. After two months of combined exercise, the program participants dropped their systolic blood pressure by 5mm Hg and their diastolic blood pressure by 3mm Hg. Reported by the “Mayo Clinic”, Regular physical activity—at least 30 to 60 minutes most days of the week—can lower your blood pressure by 4 to 9 millimeters of mercury (mm Hg). And it doesn't take long to see a difference. If you haven't been active, increasing your exercise level can lower your blood pressure within just a few weeks.

10. IMPROVED BLOOD LIPID LEVELS 
At least two studies (Stone et al. 1988) have revealed improved blood lipid profiles after several weeks of strength exercise. It is important to note that improvements in blood lipid levels are similar for both endurance and strength exercise (Hurley 1994).

11. REDUCE LOW BACK PAIN
Several years of research on strength training and back pain conducted at the University of Florida Medical School has shown that strong low-back muscles are less likely to be injured. A study by Risch (1993), found that low-back patients had significantly less back pain after 10 weeks of specific strength exercise for the lumbar spine muscles. Science Daily (Dec. 16, 2008) — People who use weight training to ease their lower back pain are better off than those who choose other
forms of exercise such as jogging, according to a University of Alberta study.

12. REDUCE ARTHRITIS PAIN
According to a recent edition of the Tufts University Diet and Nutrition Letter (1994), sensible strength training eases the pain of osteoarthritis and rheumatoid arthritis.

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