By Rita La Rosa Loud, B.S.
Ever since exercising as a teen while watching Jack LaLanne on TV in my parents’ living room, resistance exercise remains my preferred workout. Although all methods of physical movements are important (strength, aerobics, flexibility, sports conditioning, balance, functional training), each have distinct purposes and advantages. Yet I appreciate the copious health and fitness benefits of resistance workouts above all other training modes. People of every age can improve physical condition and well-being by engaging in this very important activity. Here are several significant health and fitness outcomes of strength training supporting resistance exercise is what it’s cracked up to be!
Attain healthy weight and body composition
Dieting results in fat loss, which is beneficial, but also muscle loss, which is detrimental. Muscle loss is associated with lower metabolism, leading to fat regain. Our 10-week studies show performing 20 minutes resistance training twice weekly on strength machines results in losing 8 lbs. of fat and adding 2 lbs. of muscle. To achieve healthy weight and body composition stick to sensible eating plans and regular resistance exercise.
Boost resting metabolic rate
Strength-trained (metabolically active) muscle recharges metabolism by 5-9% for three whole days post-exercise session, corresponding to expending 100 more calories daily for a person’s strength training two times per week, and that doesn’t include the extra calories utilized during workout sessions.
Build bone mineral density
Research has proven adults who consistently strengthen muscle and bone by doing resistance exercises reverse the onset of osteoporosis. Adults in our nine-month study who did strength training and took protein, calcium, and Vitamin D supplements, saw a 1% increase in bone density, while the control group had a 1% decrease.
Regulate blood sugar levels
Being overweight/obese is linked to Type 2 diabetes, inevitably affecting one out of three Americans by the middle of the century. Performing regular (high-intensity) resistance exercise is recommended for prediabetics/diabetics by the American Diabetes Association, as it can prevent/manage this disease due to the positive effects on blood sugar regulation.
Improve blood pressure and blood lipids
35-45% of Americans experience major risk factors of cardiovascular disease (high blood pressure/blood cholesterol). Resistance exercise results in reduced resting blood pressure and beneficial effect on blood lipid profiles. As evidenced in Westcott’s study of more than 1,600 adults in 10 weeks of strength training, subjects reduced to 5 mmHg systolic, more than 2 mmHg diastolic blood pressure readings, add in decreased LDL (bad) cholesterol greater than 20%, and increased HDL (good) cholesterol) greater than 20%.
Enhance emotional/mental health
Adults in our 10-week basic resistance training studies exhibited improvements in mental and emotional health, namely physical self-concept, total mood disturbance, depression, fatigue, positive engagement, revitalization, tranquility and tension.
There are numerous positive health and fitness benefits by doing 20-30 minutes of resistance exercise just two times a week!
Wayne Westcott, Ph.D. Center for Health and Fitness at Quincy College
Improve your health and fitness by joining our adult group fitness program that includes aerobics, flexibility, and functional training. Located at Presidents Place, 1250 Hancock Street. Call 617-405-5978 to arrange a tour, inquire about complimentary training sessions, or obtain information on registration procedures. Street parking is available; a parking garage is next to the building.
About the Author: Rita La Rosa Loud holds a B.S. in Exercise Physiology with additional education in Sports Medicine and Athletic Training. She is NASM Certified and has been actively involved in the fitness industry for more than 35 years. She is also an author and writes fitness-related articles for various publications. Currently, she is a fitness researcher and directs the Wayne Westcott, Ph.D. Center for Health and Fitness at Quincy College. She can be reached at 617-405-5978 or by email at Rita.larosaloud@quincycollege.edu.
