Improve your Quality of Life with Strength Training

This week we are looking at the benefits of strength training, but more specifically the benefit of improving quality of life!

“A number of studies have reported that strength training can prevent or reduce muscle loss in older men and women. One study of 12 weeks of strength training was highly effective for improving functional capacity, as well as for enhancing quality of life. The researchers observed that such a four-month long regimen helps older men and women to regain muscle strength and mass, potentially restoring the functional capacity to perform as well as people who are 20 years their junior. The team’s study of 56 older women demonstrated that high-speed power training significantly increased dynamic and isometric strength performance, as well as muscle power and function. Their separate study of 26 older men showed that endurance training increased muscle workload capacity and maximum aerobic workload. Across both studies, the team submits that regular physical exercise from the age of 50 onwards “is a cornerstone in the prevention and treatment of cardiovascular and other chronic diseases; [it] plays a crucial role in preventing and treating the decline in functional capacity. In this context, strength training may be effective in delaying disability, thereby improving quality of life as we age. [1]

Lean muscle mass naturally diminishes with age.

You’ll increase the percentage of fat in your body if you don’t do anything to replace the lean muscle you lose over time.

Strength training can help you preserve and enhance your muscle mass at any age.

Strength training may also help you:

  • Develop strong bones. By stressing your bones, strength training can increase bone density and reduce the risk of osteoporosis.
  • Manage your weight. Strength training can help you manage or lose weight, and it can increase your metabolism to help you burn more calories.
  • Enhance your quality of life. Strength training may enhance your quality of life and improve your ability to do everyday activities. Building muscle also can contribute to better balance and may reduce your risk of falls. This can help you maintain independence as you age.
  • Manage chronic conditions. Strength training can reduce the signs and symptoms of many chronic conditions, such as arthritis, back pain, obesity, heart disease, depression and diabetes.
  • Sharpen your thinking skills. Some research suggests that regular strength training and aerobic exercise may help improve thinking and learning skills for older adults. [2]”

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    [1] http://www.worldhealth.net/…/strength-training-improves-qu…/
    [2] http://www.mayoclinic.org/…/…/strength-training/art-20046670