Is Weight-Training Important?

If you answered yes, then you are correct! But don't just take my word for it. According to the 2008 Physical Activity Guidelines for Americans, you need to engage in two types of physical activity each week to improve your health: aerobic exercise and muscle-strengthening activities.

And according to the CDC, for important health benefits, adults need at least:

2 hours & 30 minutes of moderate-intensity aerobic activity (i.e. brisk walking) every week and muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).

OR

1 hour & 15 minutes of vigorous-intensity aerobic activity (i.e. jogging or running) every week and muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).

OR

An equivalent mix of moderate- and vigorous-intensity aerobic activity and muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).

In this article, I want to focus on muscle-strengthening activities and skip the discusson on aerobic exercise, even though both are very important! When it comes to muscle-strengthening, weight training (lifting weights) is one of the most common activities. Some other muscle strengthening activities, however, include: working with resistance bands; doing exercises that use your body weight for resistance (i.e. push ups, sit ups); heavy gardening (i.e. digging, shoveling); and yoga.

So you are probably wondering about the benefits of weight training. When many people hear the phrase weight training, they think about the primary benefit being sculpted arms or toned abs or a better physique. But there are numerous health benefits to lifting weights, which is why the CDC has advised engaging in muscle-strengthening activities weekly. So what are the benefits?

First of all, muscle-strengthening activities, like weight training, help keep your bones healthy. You may not know this, but the average woman loses about 1% of her bone mass each year after the age of 35. Men are susceptible to brittle bones, too. Lifting weights can drastically slow the rate of bone loss and may even reverse the process. With strong bones, you won't become hunched over as you age, and you'll lower your risk of life-threatening fractures. And keep this in mind: No matter what your age, it's never too late to start strengthening your bones.

Secondly, weight training can help control your weight. You must understand that when you lose weight through dieting and aerobic exercise (like walking or bicycling), you lose muscle along with fat. This can be a problem because when you lose muscle, your metabolism slows down, making you more likely to regain the weight. By adding weight training to the mix, you can maintain (or even increase) your muscle which allows you to maintain (or even boost) your metabolism. Although weight training isn't the only thing you need to do for weight loss, many obesity experts consider it to be an essential part of any weight-control program.

Third, weight training can help increase your strength. While lifting a tractor may not be among your goals in life, a certain amount of muscle strength does come in handy. Weight training makes it easier to move items around in your house, and it affords you the opportunity to not only play, but also keep up, with your kids. Incidentally, studies show that even 90 year olds can gain significant strength from lifting weights.

Fourth, weight training can help boost your energy. One of the best energy boosters around can be found on a weight rack. When you lift weights, you have more pep in your step. Suddenly, that 5K or 10K walk, or run, for cancer doesn't seem so daunting anymore.

And last, but certainly not least, weight training can help improve your heart health. For years, we've known that aerobic exercise such as walking, jogging, and bicycling can lower your risk of heart disease and high blood pressure. But newer research suggests that weight training may offer these benefits as well. Specifically, studies show that lifting weights can lower your risk of having a heart attack or stroke by lowering your LDL ("bad") cholesterol and reducing blood pressure.

As you can tell, weight training provides quite a few health benefits. But I would like to offer you a different perspective and help you to see a bigger picture.

I truly believe that a strong nation is made up of strong people...people that are healthy and fit. If we are to be a strong nation, we have to help guide and educate each other on becoming healthy and fit.

Now I want to give you an economical perspective. The economical aspect of those who don't take care of themselves impacts our country and each and every one of us in a very big way! A decade ago, in the year that 9/11 happened, the government spent over $100 billion caring for Americans who didn't take care of themselves. That money goes to treat people who are suffering from obesity and its secondary diseases, such as diabetes, heart disease, vascular disease, and cancer. And when we don't take care of ourselves and allow our bodies to weaken and decay, we can also develop debilitating diseases such as osteoporosis. If that's not enough, a lack of physical strength also contributes to millions of unnecessary injuries each year, which cost billions of dollars in lost productivity as well as medical bills.

If you just look at it from a fiscal standpoint alone, you can begin to see how vitally important it is to make sure we don't become a burden to our country and its economic resources, especially in this day and age.

And the last point I want to make about the benefit of weight training involves the mental aspect. It's a fact that when you strengthen the body, you strengthen the mind -- you strengthen character and courage. Consider how much people today need a healthy way to deal with uncertainty, anxiety, stress, and confusion. And consider the fact that it has been scientifically proven that regular and intense exercise, as well as feeding the body in healthy manner, helps keep the mind clear, reduces depression, and releases stress. That, in turn, increases our productivity and improves quality of life. And, has there ever been a more important time in our nation's history for its citizens to be strong, healthy, and courageous?

I hope I have helped you to see the value and importance of weight training. If you are wondering where to begin, please don't hesitate to send me a message. I can work with you on where to start and how to put a program together to meet your needs.