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Should You Strength Train?

By James M. Rippe, M.D.

November 1, 2008

Cardio

Cardio (or aerobic) activity works the larger muscles to raise your heart rate, exercise your whole cardiovascular system, and improve your cardiovascular fitness, which is an important measurement of health. Strength training provides resistance to working muscles to maintain or build strength and flexibility and enhance functional fitness.

What Are Your Options for Strength Training?

Lifting free weights or using weight machines is a familiar approach to strength training. But calisthenics (in which body weight provides the resistance) is also excellent strength training. Exercises using resistance bands are another variant. Disciplines such as yoga and Pilates provide both strength and flexibility training. Swimming is an aerobic activity that also builds strength because the water provides natural resistance. The Balanced Life Strength Training Programs provide options for using calisthenics with hand/ankle weights or machine-based training routines.

How Can Strength Training Benefit Your Health and Well-being?

Maintains lean muscle tissue. Unless we give our muscles a workout with regular activity, as we age we tend to lose lean muscle tissue. Strength training maintains and builds lean muscle tissue, keeping your metabolism high and boosting functional fitness.
Controls weight. Lean muscle is the body's calorie-burning engine. The more muscle you have, the more calories you can consume and still maintain your weight. You also can lose weight more effectively. My research lab has found that people who do both aerobic exercise and strength training as they try to lose weight can increase their lean muscle mass while losing large amounts of fat. Trying to lose weight without regular activity typically means dieters lose lean muscle along with fat, and thereby decrease their metabolism. Decreased metabolism makes regaining weight much more likely.
Promotes bone health and slows osteoporosis. Many studies show that people (particularly women) who regularly strength train have stronger bones and less instance of osteoporosis. Strength training can help improve bone health, even for older adults.
Helps prevent injuries. Having strong, flexible muscles decreases the likelihood of injuring yourself during both regular daily living activities and recreational/exercise activities.
Improves physical appearance. People with strong, flexible muscles carry themselves better, sometimes have better posture, and look better in general. (Strength training does not cause women to "bulk up.")
Improves physical performance. A stronger body helps improve your balance and your ability to carry out various activities during everyday life. From climbing stairs to carrying groceries or storage boxes to playing with the kids or grandkids, strength training improves function and energy.

To give strength training a try, check out the programs offered in the Be Active section of Start Making Choices™.

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Bread—Back from the Dead

Wrap day-old bread in foil and put it in a warm oven for 10 minutes. The crust will crisp and the insides will return to being light and fluffy. Use right away or it will revert back to its old, stale self.