11 Mar Strength and resistance training – Is it for you?
Strength and resistance training – Is it for you?
Did you know that inactive adults lose 3 to 8 percent of muscle mass per decade1which starts as early as 30 and only increases after age 502. As we age we tend to lose muscle mass – known as Sarcopenia3. The amount of muscle mass we have directly relates to how many calories we burn a day, popularly known as your metabolism. Less lean muscle equals a slower metabolism. This decline in our basal metabolic rate sets the stage to an increase in fat accumulation which consequently increases the risk for disease including heart disease, diabetes, etc.
Here’s the good news!Strength training can be your personal health banker with the capacity to:
- Build Muscles.Consistent strength and resistance training of just 2 to 3 times a week can increase muscle mass in adults of all ages2.
- Strengthen your bones. Consistent training can not only prevent bone loss but it has been found to reverse up to 1 percent of bone loss per year4.
- Reenergize your metabolism. An increase of 5 to 9 percent in resting metabolic rate – amount of calories burned at rest – was seen in 3 days after just one resistance training session2. An important side effect of an increased metabolism is fat loss contributing to not only weight loss but decreased risk of chronic disease.
- Improve physical and mental function. Once equipped with strong bones and muscles our bodies and minds will be invigorated with vitality, improved physical function and mental ability. They don’t call it strengthtraining for nothing!
- And slow the aging roll. Studies conducted on older adults who participated in resistance training for 6 months were found to have turned back time in the form of cellular gene expressions similar to those of young active adults2.
Can strength training be more than just lifting weights? Could it be the notorious “fountain of youth”? Is it indeed for you? The best investment you can make is in yourself and in your health. Why not get up and get active – the results could surprise you! Lastly, don’t forget to nourish and support that lean muscle growth with protein! FITTEAM LEAN is USDA Organic Certified, vegan, plant-based and perfectly portable and versatile! Check out the FITTEAM recipe page, Facebook page and Pinterest for lots of LEAN smoothie recipe inspiration!
Disclaimer: Always check with your health care provider prior to starting any exercise regimen.
Maryann Walsh, MFN, RD
Registered Dietitian