If you knew that a certain type of exercise could benefit your heart, improve your balance, strengthen your bones, and help you lose weight as it made you look and feel better, wouldn't you want to get started? Studies show that strength training can do all of that and more.
Strength training is an important part of an overall fitness program for everyone. Muscle mass naturally diminishes with age. If you don't do anything to replace the lean muscle you lose and you'll increase your body fat percentage. Strength training can help you preserve and enhance your muscle mass — at any age.
Strength training also helps you:
Develop strong bones. By stressing your bones, strength training increases bone density and reduces the risk of osteoporosis.
Control your weight. As you gain muscle, your body begins to burn calories more efficiently. The more toned your muscles, the easier it is to control your weight.
Boost your stamina. As you get stronger, you won't fatigue as easily. Building muscle also contributes to better balance, which can help you maintain independence as you age.
Manage chronic conditions. Strength training can reduce the signs and symptoms of many chronic conditions, including back pain, arthritis, obesity, heart disease and diabetes.
Sharpen your focus. Some research suggests that regular strength training helps improve attention for older adults.
Don't limit yourself to thinking that lifting weights, expensive machines, or gym membership is the only way to do strength training. Pushups, jump squats, lunges, and mountain climbing are all examples of exercises that provide strength training.
If you have any health issues, ask your doctor what type of strength training is best to meet your needs and abilities. You can also work with a fitness expert to design a strength-training program that will be safe and effective for you.
You have this entire day (24 hours) to complete 100 free-standing squats.