Article Information

• Posted By : Trevor van Schalkwyk
• Posted On : Nov 29, 2018
• Views : 2337
• Rates : 1
• Category : Health
• Description : Resistance training – don’t fear it!

Overview

• One of the most neglected components of fitness training is resistance training or weight training, but it is, in actual fact, the most beneficial. Our body can basically be divided into two components, being fat mass (which consists of the body's fat store) and fat free mass (which is a combination of non-fat tissue such as muscle, bone, internal organs etc._ An important part of fat free mass is lean body mass, which is essentially muscle.
  
  Muscle is metabolically active tissue, which means that it uses calories to work, repair and refuel itself. As we get older we start to lose muscle as part of the natural aging process (see article on aging and exercise). This means that the amount of calories we need each day starts to decrease and we gain weight more easily. By doing regular strength training exercise one can decrease this loss of lean muscle tissue. Studies have shown that strength training increases lean body mass and
  decreases fat mass. This makes it easier to manage your weight.
  
  Many people are intimidated by the idea of resistance training or are afraid of injury. Women, in particular, shy away from resistance or weight training as they believe that they will build muscle to the point where they look masculine. This is impossible and would require that females take testosterone. Women who engage in resistance exercise will in fact lean out and take on a “tighter” look.
  
  Don’t be intimidated by resistance training. Weight training with a personal trainer will give you confidence and you will see results very quickly.
  
  All types of activity are beneficial. Find the activity that best suits you but remember, the right combination results in the right body. There’s a strong relationship between exercise and ageing.
  
  Research has shown that when a person retires, they will live a longer and healthier life if they are active and not sedentary. Intellectual and physical stimulation keeps one stimulated and young and those who stop their activity all together will decrease their life span.
  
  As you get older you may not be able to partake in the same vigorous activity that you did when you were younger, but it’s important that you keep up your activity levels to keep you younger for longer!
  
  Walking is a perfect form of cardio activity. It’s a natural and enjoyable movement that does not jar or put pressure on joints and your level of pain will be determined by your level of fitness. Cardio activity also increases mitochondria in cells (this is the “furnace” that burns fat) and has further anti ageing benefits such as reducing the risk of heart disease, improving cholesterol levels, reducing stress levels, increases metabolic rate. It also improves blood flow to the brain which in turn increases alertness. Cardio also boosts the immune system, increases growth hormone secretion, improves digestion and assists in the control of blood pressure.
  
  Light weight training is also a very good form of exercise which has positive benefits for the ageing process. Weight training movements follow the natural movements of the body e.g. lifting a cup can be compared to a bicep curl while sitting can be compare to doing squats!
  
  Weight training increases bone density which is linked to (in men) an increase in the male hormone testosterone which leads to an increase in your basic metabolic rate (your ability to burn calories). In women strengthening of muscles improves bone density thus alleviating the effects of osteoporosis. Bones have less chance of being brittle when muscle and tendons are strong.
  
  So no matter what your age is – the proof is there! Exercise keeps you young and fit and is a fantastic way of ensuring you grow older gracefully and your mind and body remain fighting fit!