As travel physical therapists know, you don't need a toothache to visit the dentist. You shouldn't wait until getting a heart attack to do cardio exercises, either. In the same vein, you don't have to suffer from an injury to start a regimen of strength training.
Strength training is a vital component of overall fitness. Not only can it reduce body fat, increase flexibility and increase bone density, it can build lean muscle and help your body operate at its best.
Many people falsely believe that doing chores around the house or standing and moving during a work shift is enough effort to keep muscles strong and healthy. While being active is absolutely beneficial to the body, it's wise to remind yourself, along with friends, family and patients, that it takes a concentrated effort to experience real results.
Benefits of strength training
Strength training is a beneficial on multiple levels. These include:
Building muscle mass: As muscle mass increases, so does metabolism, making it easier to maintain a healthy body weight. Since lean muscle diminishes with age, you need to stay diligent with exercises to replace it.
"If you don't do anything to replace the lean muscle you lose, you'll increase the percentage of fat in your body," says Dr. Edward Laskowski, a physical medicine and rehabilitation specialist at Mayo Clinic in Rochester, Minnesota, told the Mayo Clinic. "But strength training can help you preserve and enhance your muscle mass – at any age."
Developing strong bones: Travel physical therapy professionals are aware that bone is complex tissue that's in a constant cycle of breaking down and building up, referred to as remodeling. Resistance training allows people to retain and increase bone mineral density and work toward stimulating the remodeling process. This is especially important for postmenopausal women who no longer have the bone-protecting effects of estrogen.
Managing chronic conditions: Strength training can also reduce the signs and symptoms of chronic conditions such as arthritis, heart disease, obesity, back pain and diabetes.
Increasing joint flexibility: Resistance exercises performed through a full range of motion can help maintain and enhance flexibility throughout the body. Building muscle also contributes to better balance, which can people maintain independence as they age.
Boosting stamina: As you get stronger, you won't feel the effects of fatigue as easily. You're stacking up a healthy tolerance, getting your heart pumping and the blood flowing on a regular basis.
Reach your goals
To get started on a strength training program, weight training 101 is a good starting point. For people to build lean muscle tissue, they have to put on more resistance than their muscles are used to. However, they should be able to finish the last rep with difficulty yet also with good form. Make sure that they don't do too much, too soon.
Progress is made by gradually increasing intensity. This may mean upping the amount of weight lifted, changing sets and reps, or altering the exercises.
Rest and recovery can be just as crucial as workout days. During these off periods your muscles rebuild and grow, so it's important that strength trainers are not focusing on the same muscle groups two days in a row.
A good way to stay committed to strength training is to keep a goal in mind. Those who want to increase strength should follow a program designed around that goal, while those who wish to lose weight might want to focus on circuit training or interval training. Half marathons, tournaments or other competitions are other great ways to keep your eye on the prize.