Many individuals believe that the only way to lose weight is to do cardiovascular (aerobic exercise). So they jog or take aerobics classes five times a week. Eventually, though, they notice that while their bodies are a little smaller, there are still a lot of flabby and jiggle bits. Sound familiar? Aerobic exercise is important for good health, but it's only half of the equation. Keep reading for the other half.
For optimal fitness, longevity, and a lean body, resistance training is essential. If you avoid resistance training because you're afraid of getting "bulky," then you're missing out on one of the best fat-burning methods around. When you're resistance training, you shouldn't rely exclusively on the scale to gauge your progress. You can use a body fat tester or a tape measure to track how many inches you're losing. The size of your body will shrink as you shed fat and build muscle, but your weight may not change as dramatically as you expect. Besides, what's more important, the number on the scale or how you look in your skinny jeans?
If you're still not convinced that you need resistance training, here are 10 reasons you should consider.
- Burn more fat. Researchers at Tufts University found that when overweight people performing resistance training twice a week, they lost an average of 14.6 pounds of fat and gained 1.4 pounds of muscle. The control group, individuals who dieted but didn't lift weights, lost only 9.2 pounds of fat and gained no muscle. When you do an intense resistance training program your metabolism stays elevated and you continue to burn fat for several hours afterward. During regular cardio exercise, you stop burning fat shortly after the workout.
- Change your body shape. You may think your genes determine how you look. That's not necessarily true. Resistance training can slim you down, create new curves, and help avoid the "middle-age spread." Dropping only 3 percent of your body fat could translate into a total loss of 3 inches off your abs or hips and thighs. And no, you won't bulk up—women don't have enough muscle-building hormones (testosterone) to gain a lot of mass like men do; women will get smaller tone muscles not bigger!
- Boost your metabolism. The less muscle you have, the slower your metabolism will be. As men and women age, they lose muscle at increasing rates, especially after the age of 30. When you diet without doing resistance training, up to 25 percent of the weight loss may be muscle loss. Weight training while dieting can help you preserve and even rebuild muscle fibers. The more lean mass you have, the higher your metabolism will be and the more calories you'll burn all day long.
- Get stronger and more confident. Resistance training increases functional fitness, which makes everyday tasks such as playing with your kids, working, and picking up heavy items much easier. According to the Mayo Clinic, regular weight training can make you 50 percent stronger in 6 months. Being strong is also empowering. Not only does it improve your physical activities, it builds emotional strength by boosting self-esteem and confidence.
- Build strong bones. It's been well documented that men and women need to do resistance training exercise to build and maintain bone mass, and to prevent osteoporosis. Just as muscles get stronger with use, so do bones when they're made to bear weight. Stronger bones and increased muscle mass also lead to better flexibility and balance, which is especially important for women as they age.
- Fight depression. You've probably heard that cardio and low-impact exercises such as yoga help alleviate depression, and resistance training has the same effect. The endorphins that are released during aerobic activities are also present during resistance training. Endorphins are considered “the brains natural happy pill”. Many individuals find that regular resistance training helps lessen their depression symptoms.
- Improve sports fitness. You don't have to be an athlete to get the sports benefit of resistance training. Improved muscle mass and strength will help you in all physical activities, whether it's bicycling with the family, swimming, golfing, or skiing . . . whatever sport you enjoy.
- Reduce injuries and arthritis. Resistance training improves joint stability and builds stronger ligaments and tendons. Training safely and with proper form can help decrease the likelihood of injuries in your daily life. It can also improve physical function in people with arthritis. A study conducted at the University of Wales in Bangor, United Kingdom, found that mildly disabled participants who did resistance training for 12 weeks increased the frequency and intensity at which they could work, with less pain and increased range of movement.
- Get heart healthy. More than 480,000 people die from cardiovascular disease each year. Most individuals don't realize that resistance training can also keep your heart pumping. Resistance training increases your "good" (HDL) cholesterol and decreases your "bad" (LDL) cholesterol. It also lowers your blood pressure. The Journal of the American Medical Association reports that people who do 30 minutes of resistance training each week have a 23 percent reduced risk of developing heart disease compared to those who don't perform resistance training.
- Defend against diabetes. In addition to keeping your ticker strong, resistance training can improve glucose utilization (the way your body processes sugar) by as much as 23 percent. According to the Centers for Disease Control and Prevention, 12 weeks of strength training can improve glucose metabolism in a way that is comparable to taking diabetes medication. The more lean mass you have, the more efficient your body is at removing glucose from the blood, which can reduce complications from diabetes or even help prevent type 2 diabetes in the first place.
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