- Exercise & Fitness
The Benefits of Weight Lift Muscle Training
650 plus muscles in your body
There are many benefits of weight training.
The greatest benefit of resistance training is to combat the effects of aging.
Resistance training actually rejuvenates muscle tissue in healthy seniors. According to seniorjournal.com weight training is a good and safe exercise for most seniors.
Strength training can help seniors be more independent by helping them more easily perform their daily tasks by preventing bone and muscle loss which in turn strengthens the body.
Strength training can lower your blood pressure.
Weight training helps to lower LDL (bad cholesterol) and raise HDL (good cholesterol).
It can also help your balance and coordination.
You will be more alert, more energetic, and less moody.
Weight training reverses the natural decline in your metabolism which starts at about age 30.
It also makes you less prone to back injuries.
Weight training tones muscle which in turn improves your posture.
If you are dieting, weight training can help maintain your bone density while your dropping pounds.
It is never too late to start strength training. Seniors do not have to go to the gym to workout. They can use resistance bands in their own home and small weights.
How often you train is different from person to person and depends on your overall health. You will benefit by lifting two to four days per week for at least 20 minutes per session.
Dr. Mark Williams of the University School of Medicine in Omaha, Nebraska suggested that weight training should be viewed as a complement to aerobic exercise.
Principles of Weight Training
Warmup: You should do a bit of cardio to get the muscles warm and prevent injury.
Overload: contraction of of muscle group against added resistance. The muscle actually splits longitudially under the strain and then adds protein to "heal" it. With increased resistance over time, the muscles become stronger.
Lift weights slowly. If you have to use momentum to lift the weight, it is too heavy.
Breathe: Your muscles need oxygen so do not hold your breath.
Full Range of Motion: Go the full distance you can achieve between flexing and extending. Your range can improve over time. Do not force it.
Rest: you should give one full day between weight lifting sessions so the muscles have time to rest. Doing weight training two days in a row does not allow the muscles to recuperate.