Download Why Lifting Weights is Good For You

WHY LIFTING WEIGHTS IS GOOD FOR YOU
There is a misconception that by doing weight training you run the risk of developing large, unsightly
muscles that make you look „big‟ and „bulky‟. This simply isn‟t true. In fact if increasing size is your goal,
you will need to combine your weight training program with an appropriate eating program in order to
gain and develop muscle size. The truth of the matter is that lifting weights has many health benefits, no
matter who you are, what age you are and what level of fitness you are currently at.
As personal trainers, we are often asked “why should I lift weights?” Research has shown that a well
structured weight training program is beneficial in assisting weight loss, promoting health and improving
quality of life. Read on for 10 great reasons why we should all have a go at weight training.
10 BENEFITS OF WEIGHT TRAINING:
1. Increased Metabolic Rate: strength training increases the body's metabolic rate, causing the body to
burn more calories throughout the day, even when not exercising! As muscle is active tissue, having lean
muscle mass causes metabolic activity to increase and energy (i.e. calories) to be expended. Your
overall body weight measured by scales may not change, but you will gain muscle and lose fat. Over
time you should notice decreases in waist measurements and body fat measurement.
2. Increasing and Restoring Bone Density: inactivity and aging can lead to a decrease in bone density
and brittleness. Studies have clearly proven that consistent strength training can increase bone density
and prevent Osteoporosis.
3. Increased Lean Muscle Mass, Muscle Strength, Power, and Endurance: every body can benefit from
being stronger. We can work harder, we can play more, we can workout longer, and we can be more
alive, once again adding to our quality of living.
4. Injury Prevention: a wide variety of sports-related or life-related injuries can be prevented by
strengthening muscles and joints. Strong muscles, tendons, and ligaments are less likely to give way under
stress and are less likely to be injured. Increased bone density and strength has shown to reduce back
and knee pain by building muscles that surround these areas and joints.
5. Improved Balance, Flexibility, Mobility and Stability: stronger more resilient muscles improve our
balance and proprioception. This equates to more comfortable living & fewer falls or accidents. Weight
training which works the muscles through a full range of motion can improve your overall body flexibility,
which can reduce the risk of muscle pulls and back pain.
6. Decreased Risk of Coronary Disease: participation in a consistent strength-training program has a wide
variety of affiliated health benefits including decreasing cholesterol and lowering your blood pressure.
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7. Aids Rehabilitation and Recovery: one of the best ways to heal many types of injuries is to strengthen
muscles surrounding the injured area. The stronger your muscles, the quicker the healing process.
8. Enhanced Performance in Sports or Exercise: no matter what your favourite sport or physical activity,
with the proper strength training program, your performance can unquestionably be improved.
9. Age Gracefully: physical activity keeps us alive and vibrant. Strength training ensures we are strong
enough to participate in aerobic activities, outdoor recreation, and sports. Strong Seniors with a
developed sense of balance and proprioception, experience less falls. If a fall is experienced a stronger
body is more resilient and less likely to be injured by the fall. If an injury is experienced a stronger body is
better able to heal and recover quickly from the injury.
10. Feeling Better and Looking Better (Body Composition): as painful as strength training can sometimes
feel, there is nothing more satisfying than the feeling after a good solid workout. Stronger muscles and
joints can have a dramatic impact on posture and leaner toned muscles tend to make everyone feel
better about their appearance. This may assist in improving self-esteem and self-confidence.
HEALTH BENEFITS OF WEIGHT TRAINING:
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Increases High Density Lipoprotein (good cholesterol) and decrease Low Density Lipoprotein (bad
cholesterol)
Reduces risk of diabetes and insulin needs
Lowers risk of cardiovascular disease
Lowers high blood pressure
Lowers risk of breast cancer - reduces high oestrogen levels linked to the disease
Decreases or minimizes risk of osteoporosis by building bone mass
Reduces symptoms of PMS (Premenstrual Syndrome)
Reduces stress and anxiety
Decreases colds and illness
Lowers mortality rates for all ages
Whether your motivation is aesthetics or to improve your general well being, or simply a combination of
both, there are many benefits to be gained by lifting weights. A well structured program with the
appropriate amount of resistance and consistency in participation can make a huge difference in how
we live our lives.
www.healthyfit.com.au
(03) 9486 2822