7 Reasons to Add strength Training to Your Workout Routine

I have finally finished the 21 Day Sugar Detox Book, and I've decided that this Sunday is D-Day for the Sugar detox. I should be ready enough anyway. I am rounding up the last bit of stuff that I would potentially want to consume that has sugar in it, and planning my menus. since I will be starting half way through my menu planning I can't promise what that will look like but come Wednesday I'll have it posted for you. I am a level 3 with energy modifications since I do a decent strenuous exercise routine and my menu planning will reflect that to the best of my ability. 

I am happy to say I was able to get back at the gym this week! With a few days off over the weekend, the general "run down" feeling has finally passed! I'm feeling better. It'll be cool to see how I feel doing the Sugar Detox.

Anyway, while I was at the gym today I found an article on 7 reasons to Add Strength Training to Your Workout Routine. By Chris IIiades, MD/Medically reviewed by Pt F. Bass 3rd, MD, MPH (whatever all those initials mean...)

Pretty awesome considering I had just got done lifting. I am going to paraphrase the article since it's a hard copy & I don't have a link to send you to. Either way, it made for an encouraging read and wanted to pass along the information.

Studies show that strength training can benefit your heart, improve your balance, strengthen your bones, and help you lose weight & keep it off. Strength training can benefit people of all ages and may be particularly important for people with health issues such as arthritis or a heart condition.

The Benefits:
1. Strength training helps keep the weight off for good: A recent study revealed that women who followed a weight training routine 3 times a week increased the amount of calories burned in normal daily activity (in addition to those burned during exercise), helping them to maintain their current weight.

2. Strength training protects bone health and muscle mass: After puberty, whether you are a man or woman, you begin to lose about 1% of your bone and muscle strength every year. "One of the best ways to stop, prevent, and even reverse bone and muscle loss is to add strength training to your workouts," advises Troy Tuttle, MS, an exercise physiologist at the University of Texas Medical School in Houston.

3. Strength Training Makes you Stronger and Fitter: By using isometric resistance (such as exercises like push ups) and isotonic strength training (such as lifting weights) both of these make you stronger and can get you into better shape. However, remember your muscles need time to recover, so it should only be done on alternate days. Always take time to warm up and cool down after strength training.

4. Strength Training helps you Build Better Body Mechanics: Your balance and coordination will improve as well as your posture. More importantly, if you have poor flexibility and balance, strength training can reduce your risk of falling by as much as 40%, especially for those heading into the aging population. 

5. Strength Training Plays a Role in Disease Prevention: If you have arthritis, strength training can be as effective as medication in decreasing arthritis pain. Strength training can help post-menopausal women increase their bone density and reduce the risk of bone fractures. And for the 14million Americans with type 2 diabetes, strength training along with other healthy lifestyle changes can help improve glucose control.

6. Strength Training Boosts Energy Levels and Improves your Mood: Strength training will elevate your level of endorphins which will make you feel great. It also has been shown to be a great antidepressant, to help you sleep better, and to improve your overall quality of life.

7. Strength Training Translates to more Calories Burned: You burn calories during strength training, and your body contines to burn calories after strength training, a process called "physiological homework". More calories are used to make and maintain muscle than fat, and in fact strength training can boost your metabolism by 15%! Now there's a way to jump start a weight loss plan.

Getting Started:
Tuttle (mentioned above) says "Please don't limit yourself ot thinking that lifting weights, expensive machines or gym memberships is the only way to do strength training. Pushups, jump squats, lunges, and mountain climbing are all examples of exercises that provide strength training."

But always check with your doctor before starting any fitness regime as well as working with a fitness expert in discovering the right strength training program for you.

"I can do all things through Christ, who strengthens me" Phil 4:13

Blessings everyone, I am off to finish my menu planning for the week!