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hand weights and apple with measuring tape around itBenefits of Strength Training

 

One of the best ways to keep your body and mind functioning at its best is to exercise.  Regular strength training helps build muscle and increases bone density, thereby helping to prevent frailty and osteoporosis.  Some other health benefits of strength training include:

 

Balance
As adults get older they are more susceptible to falls.  One way to decrease the risk of falls is to improve muscle strength and balance.  One study looked at 112 healthy older adults that strength trained at different levels of intensity for twice a week for 8-12 weeks.  The results showed that strength training significantly improved balance compared to those that did not strength train. 
Click here to read more about this study.

 

Arthritis
It was once thought that there was little that can be done to treat arthritis.  Recent research has found that strength training can reduce the signs and symptoms of arthritis.  A recent study published in the Physical Therapy Journal looked at both low intensity strength training and vigorous intensity strength training in patients with knee osteoarthritis and found significant improvements in both groups.  In addition, there were no significant differences between the low-intensity and the vigorous intensity group.  Therefore, low-intensity or vigorous intensity strength training can be beneficial for patients with knee osteoarthritis. 
Click here to read more about this study.

 

Flexibility
Flexibility is also important for physical activity and every day life.  One study looked at the effect of strength training for 10 weeks on the flexibility of sedentary middle-aged women.  The strength training program consisted of 7 exercises with 8 to 12 repetitions each.  Flexibility measurements were taken pre and post training.  The results found that strength training can increase flexibility in previously sedentary middle-aged women in some, but not all joint movements.
Click here to read more about this study.

 

Weight Control
The American College and Sport Medicine guidelines for healthy adults include an aerobic recommendation and a strength training recommendation.  A recent study done at the University of Missouri-Columbia found that participants that did aerobic and strength training exercises for three times a week for 12 weeks lost a significant amount of intra-abdominal fat.  Abdominal fat is a risk factor for heart disease and diabetes so this study confirms the importance of aerobic exercise and strength training for one’s health. 
Click here to learn more about this study.

 

Less Depression
Exercise has been shown to improve not only physical health, but mental health.  One study looked at the effect of strength training on older adults that were depressed.  The subjects had 10 weeks of supervised strength training followed by 10 weeks of unsupervised exercise.  There was also a follow-up with the participants at 26 months.  The results found that the Beck Depression Inventory (BDI) was significantly reduced at both 20 weeks and 26 months of follow-up in exercisers compared with controls.  Also, at the 26-month follow-up, 33% of the exercisers were still regularly strength training. 
Click here to learn more about this study.

 

Reduced Risk of Heart Disease
Many research studies have found that exercise can reduce the risk of heart disease.  A study published in the Journal of American Medical Association looked at the exercise type and intensity and its effect on heart disease.  The study compared men who did not strength train to men who performed strength training for less than 30 minutes or for 30 or more minutes per week.  They found strength training for 30 minutes or more per week was associated with a significant 23% risk reduction of heart disease. 
Click here to read more about this study.   

 

Helps Manage Diabetes
According to the National Center for Health Statistics (2003-2006), over 23% of US population 60 years and older has diabetes.  Aerobic exercise has been shown to be an effective way to prevent and manage diabetes.  A study by Tufts University also found that strength training can be an effective way to manage diabetes.  The subjects that lifted weights three times a week for 16 weeks reduced their plasma glucose levels and reduced the dose of prescribed diabetes medication in 72% of strength training subjects compared with the control group.  The subjects that participated in strength training also increased lean mass, reduced systolic blood pressure, and decreased trunk fat mass compared to the control group. 
Click here to read more about this study.

 

 

 

 

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Last update: Monday, October 20, 2008


 
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