The importance of incorporating weight training into your exercise regime
The health benefits associated with weight training has lead to the National Physical Activity Guidelines now suggesting muscle strengthening activities on at least two days each week. Previously, recommendations were predominately focused on aerobic training however there is more and more scientific evidence linking resistance and weight training to reductions in type 2 diabetes, high blood pressure, weight gain, heart disease, mental health and premature death.
Resistance and weights training is now recognised as an important component in any weight management program as well as having significant benefits for bone and joint health, while preventing deconditioning and falls among the elderly.
There is a big misconception that lifting weights will lead to women becoming big and bulky, in fact, research has found that women don’t typically gain muscle like men due to producing 10 to 30 times less in the hormones required to do so. The main benefit of lifting weights is to maintain or improve muscle mass. The more lean muscle we have, the faster our metabolism is going to function – even while we are sleeping or sitting down at work. It also prevents the early onset of osteoporosis as women typically experience approximately 2% of bone loss each year after the onset of menopause. Weights training encourages cell growth and increases calcium deposits thus improving bone density!
If you’re unsure how to incorporate weights training into your exercise regime then come and see one of our exercise physiologists to guide you in the right direction.