Posted on August 31, 2017 at 1:48 PM by Lia Bahls, RD
As we age, lean muscle tends to decrease meaning that the percentage of fat will increase if action is not taken to replace the muscle lost. One of the most effective ways to prevent muscle loss is strength training. Weights can be intimidating for individuals who have not lifted before, which can keep people from giving them a try. However, weights are not necessary to gain the benefits of strength training. Body-weight exercises and resistance bands are also beneficial in preventing both muscle and bone loss, and you can do these exercises in the comfort of your own home. Body-weight movements, resistance bands, free weights, and weight machines all provide muscle-building benefits.
4 Benefits of Weight Lifting:
Prevention of muscle loss
In order to get stronger, muscle needs to be continually stressed. This means that, in addition to not lifting at all, lifting the same weight or doing the same movement every time without increasing the amount lifted, or number of movements performed, you will eventually hit a plateau or begin to lose muscle.
Prevention of bone loss
Like muscle, bone needs to be stressed in order to maintain strength and reduce the risk of fracture. Strength and resistance training work to prevent bone loss and can lead to improved bone mass.
Improved quality of life
Maintaining and increasing muscle mass is beneficial for performing daily tasks such as climbing stairs, standing for long periods of time, bending down to tie shoes, and lifting heavy items. It can also decrease the risk of developing chronic diseases.
Increasing muscle mass can lead to an improvement in metabolism and may increase the number of calories your body burns over time.
The below website has a variety of strength training exercises for beginners to advanced athletes: http://www.sparkpeople.com/resource/exercise_demos.asp
Make sure to check with your doctor prior to starting any new exercise program. For more information about weight management, contact us at 515-327-2000 or visit iowaweightloss.com.