Most of us believe that exercise is important, but for those of you that want to know the hard science behind it, read on for some interesting tidbits you can share with your friends!
- Strength Training increases muscle and bone mass and prevents against its loss, regardless of age (Sundell, Verdijk).
- A high-protein diet coupled with Strength Training is the most effective way to lose body fat (Kerksick).
- Absorption of protein is greater when ingested within 30 minutes of Strength Training as opposed to 2 hours after exercise. This is because muscles are basically like sponges right after exercise. This is important because muscles tear during workouts and need protein in order to rebuild and become stronger. When your muscles become stronger your metabolism becomes higher and you burn more body fat (Kerksick[2]).
- Strength Training improves sleep patterns, increases self-esteem, improves mood, increases ability to handle stress, and reduces anxiety levels (Bea).
- Strength Training reduces the risk for cardiovascular disease, diabetes, osteoporosis, obesity, and back pain (Bea).
- Strength training is just as, if not more effective than antidepressants (Ray).
- “One study at Harvard found that 10 weeks of strength training reduced clinical depression symptoms more successfully than standard counseling did” (Ray).
- “Even a modest exercise program of 30 minutes a day three days a week is an effective weapon for combating depression, and the benefits of such a program are likely to be permanent for individuals who adopt exercise as a regular, ongoing life activity. But researchers suggest that if you’re going to strength train to battle depression, you have to work to constantly increase your goals. Working at a good intensity and progression toward goals are keys to the battle of depression” (Ray).
- “Recent studies show that after a strength training session, endorphin levels (feel good hormones) are increased by more than 60 percent leaving you feeling rejuvenated and keeping your mind trouble-free” (Ray).
- Strength Training is beneficial for people with arthritis because movement increases blood flow to the joints. Blood flow is the highway for nutrients to move through the body, so increasing that flow sends those important nutrients right to the joints and helps heal them. Every vital organ in your body is improved through increasing blood flow through Strength Training (Michaels).
References:
Bea, Jennifer W.; Cussler, Ellen C.; Going, Scott B.; Blew, Robert M.; Metcalfe, Lauve L.; Lohman, Timothy G. “Resistance Training Predicts Six-Year Body Composition Change in Postmenopausal Women.” National Institute of Health. Med Sci Sports Exerc. 2010 July.
Kerksick, Chad; Thomas, Ashli; Campbell, Bill; Taylor, Lem; Wilborn, Colin; Marcello, Brandon; Roberts, Mike; Pfau, Emily; Grimstvedt, Megan; Opusunju, Jasmine; Magrans-Courtney, Teresa; Rasmussen, Christopher; Wilson, Ron; Kreider, Richard B. “Effects of a Popular Exercise and Weight Loss Program on Weight Loss, Body Composition, Energy Expenditure and Health in Obese Women.” Nutrition & Metabolism. BioMed Central. 14 May 2009.
Kerksick[2], Chad; Harvey, Travis; Stout, Jeff; Campbell, Bill; Wilborn, Colin; Kreider, Richard; Kalman, Doug; Ziegenfuss, Tim; Lopez, Hector; Landis, Jamie; Ivy, John L.; Antonio, Jose. “International Society of Sports Nutrition position stand: Nutrient Timing.” Journal of the International Society of Sports Nutrition. 3 October 2008.
Michaels, Jillian. Podcast on Arthritis.
Ray, Willie B. “Overcome Depression with Strength Training.” Health & Wellness Magazine. October 2010.
Sundell, Jan. “Resistance Training is an Effective Tool against metabolic and Frailty Syndromes.” SAGE-Hindawi Access to Research, Advances in Preventive Medicine, Volume 2011, Article ID 984683, 7 pages. 23 Nov. 2010.
Verdijk, Lex B.; Gleeson, Benjamin G.; Jonkers, Richard A. M.; Meijer, Kenneth; Savelberg, Hans H. C. M.; Dendale, Paul; van Loon, Luc J. C. “Skeletal Muscle Hypertrophy Following Resistance Training is Accompanied by a Fiber Type-Specific Increase in Satellite Cell Content in Elderly Men.” Journal of Gerontology: Biological Sciences. 2009. Vol. 64A.