We all know the importance of exercise; however, it is important to incorporate different types into our weekly routines. Whether you enjoy running, swimming, cycling or yoga, it is vital strength training is practiced at least two times a week to help stave off diminishing muscle mass. As we age, our body fat percentage increases. Adding strength training helps preserve and enhance muscle mass at any age.
In addition to increasing muscle mass, some of the benefits linked to strength training include stronger bones as bone density increases from this type of exercise. Joint flexibility is increased and helps cut down on sports injuries such as osteoarthritis, bursitis, sprains, knee and shoulder injuries. Strength training can help us control our weight as it helps increase metabolism and burn more calories. Everyday activities may be easier when engaging strong muscles. It contributes to better balance and reduced risk of falls. Managing chronic conditions is yet another advantage to adding strength training to your exercise regimen. It helps fight against back pain, arthritis, obesity, heart disease, diabetes and depression to name a few. Last but certainly not least, strength training can sharpen our thinking especially in older adults.
There are several ways to incorporate strength training into your exercise routines. Body weight is a popular method because you need no equipment. Pullups, pushups, planks, lunges and squats are a great way to strengthen muscle mass and get your heart pumping. Free weights are another way to use our muscles to gain strength. It is best to have varying hand weights to challenge you as you learn more and more ways to improve muscle mass. Other free weight options include soup cans, medicine balls and kettle bells. Experiment with different choices and find what is most comfortable and still hard at the same time. Weight machines are also used for strength training. These machines can typically be found in fitness centers or designed for in home use.
Fight against diminishing muscle mass by adding strength training to your weekly exercise as studies have shown it will enhance your overall health and fitness.
The board-certified physicians at Tarpon Interventional Pain & Spine Care are available to diagnose sport injury pain. Call us at 972-596-1059.