Bearing the Weight: Getting Started with Strength Training

College of DuPage Nursing Student Kameron Utria-Ramirez asks, “Do you remember as a child playing in your neighborhood’s local playground? How about shifting yourself across the monkey-bars with ease; little did you know this was done because of the muscles in your arms supporting your weight?” As we age, these muscles naturally diminish if not exercised properly.

According to Mayo Clinic, “the percentage of fat in your body will increase over time if you don’t replace it with lean muscle; by applying strength training in your routine you can preserve and enhance your muscle mass at any age”.

Benefits of Strength Training:

• Reduces the risk of osteoporosis by putting stress on your bones
• Helps to manage/lose weight by increasing metabolism due to increased basal metabolic rate
• Reduces symptoms of chronic conditions such as arthritis, back pain, obesity, heart disease, depression, and diabetes

The Effects of Strength Training

Strength training increases longer-lasting the effects the more it is implemented into a daily routine. With respect to weight-loss, strength training requires the body to function at a higher metabolic rate, so the caloric need is greater, and more fat is utilized for bodily fuel.

The brain releases endorphins during exercise which are chemicals resulting in a good feeling to combat feelings of stress within the body and reduces anxiety. With repetition and consistency, strength training can offer an array of benefits and let people take charge of their health, one rep at a time.

References

Strength training: Get stronger, leaner, healthier. (2019, February 23). Retrieved September 29, 2020, from https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/strengthtraining/art-20046670