Hi Everyone. I have
been fortunate to have found a personal trainer who has helped me in so many
ways. I initially wanted help with
strengthening the muscles around my hip, since it had gone through 4
surgeries. Well, I got more than I
bargained for, and I would like to share my new-found wisdom about, and
enthusiasm for, strength training. I
will go over its benefits, what happens to the muscles during the process, and then
finish with why it would be worthwhile to hire a professional when you begin a
strength training program.
STRENGTH TRAINING
HELPS:
· Strengthen
connective tissue, muscles, and tendons.
· Improve
flexibility.
· Improve quality
of sleep.
· Lower the
risk of diabetes. It can also lower
blood glucose levels.
· Increase
your level of endorphins, the brain’s natural opiate, so that you feel
great.
· Maintain
weight. Studies have shown that
regular weight training can boost your metabolism by 15%. Your body has to work harder to maintain
muscle vs. maintaining fat.
· Lesson
and slow down the effects of sarcopenia, the loss of body mass that comes
with aging.
· Improve
bone density and lessons the risk of bone fractures. (Falls are the #1
cause of injury-related deaths in adults over 65 years of age.)
· Relieve
the pain of arthritis. Some doctors
feel it can be as effective as taking medication for pain.
· Lower
blood pressure, by improving blood flow, even after a workout.
· Decrease
belly fat.
· Lead to a
greater number of vitamin D receptors in the muscles, in comparison with
just cardio workouts. This, in turn, will help improve the size and function of
the muscles.
· Strengthen
your core, and therefore help alleviate
lower back pain, and improve posture.
· You attain a firmer, stronger, and more sculpted body, (more muscle tone), than
if you only do cardio workouts.
· Prevent
premature death, according to one UCLA study.
· Fight
depression, by improving mood and
self-esteem.
· Improve quality
of life, and enable you to more
easily perform daily activities.
· Lesson
knee pain by building up the muscles around the joint.
· Improve
balance because you are working the smaller stabilizer muscles around the
joints.
· Lower
your overall percentage of body fat.
WHAT HAPPENS TO THE MUSCLES WHILE STRENGTH TRAINING:
· During a workout, a large number of microscopic
tears occur in the muscle fibers. These
fibers require at least 48 hours of rest, so they can rebuild, which is why you
should never work the same muscle groups two days in a row. Fueling the muscle fibers with the
appropriate nutrients after a workout is as important as providing the rest
period. So, for proper growth and
healing, it is important to have a meal of protein, carbohydrates, and fat as
soon as possible after a training session.
WHY IT IS IMPORTANT TO CONSULT
A TRAINED PROFESSIONAL BEFORE BEGINNING A WEIGHT LIFTING PROGRAM:
Hiring a trainer can be
expensive, probably averaging $50/hour, but it’s a wise investment, even if
it’s only for a month, for the following reasons:
· A knowledgeable trainer can help you prevent
injury caused by improper form, load, etc.
· Someone who has been properly trained in the
science of strength training, and the anatomy and physiology of the body can
help you learn the fundamental principles of weight training. He or she should start you out slowly, and be
aware of your body’s idiosyncrasies, from previous injuries, to areas of
weakness, etc.
· With a trainer, you can learn about how much
weight to lift, how many repetitions are necessary, how much rest is needed between
sets, plus how and when to increase the load.
· A good trainer should ask you about your
personal fitness goals, and try to help you achieve them.
· A good trainer should come with a list of
positive references.
· You should not feel pressure to ‘buy in’ to a
large amount of sessions in the beginning.
Try working with someone for a few weeks, and consider changing to
another trainer if you don’t feel a connection.
Here’s a take-away fact: After
puberty we begin to lose about 1% of our bone and muscle strength per year.
But, we can try to confront this fact by being proactive about our health. There are too many physical and mental
benefits to be gained from strength training to leave it out of a personal
fitness program. I hope you have found
this information has given you food for thought. Speaking of food, your food intake is what
will mostly be responsible for weight loss/gain, but please don’t ignore all of
the added benefits of exercise.
Mary
PS If you’re near the Salem area, I highly
recommend my trainer, Steve Suppes,
503-851-0433.
