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What are the Benefits of Resistance Training?

1. Increase Metabolism

Research by Dr. Wayne Wescott, director of research for the YMCA, suggests that just one pound of muscle will burn as much as thirty-five calories per day at rest. That is more calories being burned while you are sitting on your ass!!!

2. Increase Muscle Mass

Increased muscle mass is one way our body responds to the stress of resistance training, enhancing our appearance and increasing strength.

3. Decreased Risk of Heart Disease

Heart disease is the leading cause of premature death in the United States.

4. Lower Cholesterol

Adding a resistance training program to your exercise routine has been shown to improve cholesterol levels, specifically lowering LDL-C. Resistance training combined with cardio has been shown to be more effective at improving cholesterol than cardio alone.

5. Lower Blood Pressure

Resistance training combined with a cardio program is an effective way to decrease your resting blood pressure, reducing your risk of coronary artery disease.

6. Increase Bone Density

Just as your muscles adapt and increase in size and strength to manage larger amounts of weight, your bones increase in density to manage the new loads placed on your skeletal system. This increase in bone density may reduce your risk of osteoporosis.

7. Decrease Risk of Various Types of Cancer

The American college of sports medicine released a study in 2001, establishing a relationship between increased physical activity (duration and frequency) and a decreased risk of breast cancer…and that is just one example.

8. Improve Performance

Whether you are a weekend warrior or a professional athlete, resistance training can have a massive impact on your performance. Note: The type of resistance training used should become more “sports-specific” as your training becomes more advanced.

9. Improved Mental Health

  • Strength training has been shown to be highly effective at improving mental health, especially depression.

  • In a study at Harvard University, 10 weeks of strength training reduced clinical depression symptoms more successfully than standard counseling.

  • In a study at Duke University patients with major depression randomized to an exercise group had declines in depression equal to those on antidepressants, and exercisers were less likely to relapse 6 months later than the medicated group.

  • In a study that evaluated the self-satisfaction of college females those who trained 2 and 3 days per week were more satisfied and had a better self-concept.

10. Increased Physical Functioning

Resistance training will make daily tasks easier - such as mowing the lawn, taking out the trash, or walking up a flight of stairs.

11. Improved Resting Insulin Levels and Increased Sensitivity In English…You decrease your risk of Type II Diabetes, the third largest cause of death in the United States. Although there are strong genetic ties with this disease a sedentary lifestyle and obesity are primary contributing factors to its onset.

Bonus Benefit - if done properly, strength training can improve posture.

Stand Up Str8 has a product that targets the middle back which improves posture. Check it out here: Hands-Free Middle Back Strengthener.


This article was taken from The Brookbush Institute

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