1976, Evans 1992). Keep in mind that the more muscle you have the more
calories you burn.
2. AVOID METABOLIC RATE REDUCTION: Adults experience 2 to 5 percent metabolic
decrease every decade (Keyes 1973, Evans 1992). If your metabolic rate slows
down and you continue to eat the same portions, you are taking in more calories
than you need, and these calories are stored as fat.
3. INCREASE MUSCLE MASS: Add three pounds of lean body weight after two months
of strength exercise (Wescott 1995a). You will be a more efficient calorie
burner.
4. INCREASE METABOLIC RATE: Three pounds of additional lean weight associated
with 7 percent increase in resting metabolic rate (Campbell 1994). By adding
more lean weight and increasing metabolic rate you will be burning that many
more calories at rest.
5. REDUCE BODY FAT: Lose 4 pounds of fat weight after 3 months of strength
exercise, while eating 15 percent more calories (Campbell 1994). Since you
reduced fat weight and increased lean weight, you can eat 15% more calories per
day.
6. INCREASE BONE MINERAL DENSITY: Significant increases in BMD after 4 months
of strength exercise (Menkes 1994). This is especially important for women in
regard to osteoporosis.
7. IMPROVE GLUCOSE METABOLISM: Increase glucose uptake 23 percent after four
months of strength exercise (Hurley 1994). Your body is now more efficient in
utilizing energy stores.
8. INCREASE GASTROINTESTINAL TRANSIT: Increase GIT by 56 percent after 3 months
of strength exercise. This is especially important for men in regard to colon
cancer.
9. REDUCE RESTING BLOOD PRESSURE: Significant reductions in resting blood
pressure after 2 months of strength exercise (Harris 1987, Wescott 1995a). Just
by weight training you may reduce your high blood pressure.
10. IMPROVE BLOOD LIP LEVELS: Some studies reveal better blood lipid levels
after strength exercise (Stone 1982, Hurley 1988). You may reduce LDL’s (bad
cholesterol) and increase HDL’s (good cholesterol) by strength training.
11. REDUCE LOW BACK PAIN: Significantly less low back pain after 10 weeks of
specific strength exercise (Risch 1993). Just by adding low back exercise may
reduce low back pain in 10 weeks.
12. REDUCE ARTHRITIC PAIN: Strength exercise eases the pain of osteoarthritis
and rheumatoid arthritis (Tufts 1994). Once again just by adding strength
exercises to your routine will ease the nagging pains of arthritis.
**Strength training is the only means for “replacing” and maintaining muscle
tissue. Strong muscles present a fit, firm appearance, whereas weak muscles
present an unfit, soft appearance.
*information compiled from sparkpeople,ci