Strength train­ing keeps you free to live life to the fullest

Great Health Guide - - CONTENTS - Michael Der­man­sky

Af­ter train­ing clients for the last 14 years one thing re­mains true. A lack of mus­cle strength, es­pe­cially in the main pos­tural mus­cles, is the big­gest rea­son for clients not be­ing free to live their lives to the fullest. Whether its run­ning a half marathon, trekking in Nepal or sim­ply play­ing with the kids, your level of strength will ul­ti­mately im­pact the qual­ity of your life. Strength train­ing is not just for men want­ing to bulk up, but an im­por­tant part of any ex­er­cise rou­tine, for both men and es­pe­cially women of any age.

Here are three big rea­sons why strength is so im­por­tant for your ev­ery­day life.

1. Min­imis­ing potential in­jury and pain.

Weight train­ing is needed for al­most ev­ery­thing we do - the big­gest fac­tor that causes pain and in­jury with most women is that their body is not strong enough to do the things they want to do in ev­ery­day life. Tak­ing the kids out of the car, gar­den­ing, car­ry­ing gro­ceries or just go­ing for a reg­u­lar walk re­quires strength and con­trol of the ma­jor pos­tural mus­cles such as core sta­bilis­ers, gluteal mus­cles (but­tock), and the up­per body sta­bilis­ers (shoul­der blade mus­cles).

If these mus­cles are not strong, it puts ex­cess load and strain on the joints and lig­a­ments, caus­ing pain and potential in­jury. It also means that just do­ing the sim­ple things in life re­quired much more ef­fort. Strength train­ing helps to im­prove pos­tural mus­cle strength and abil­ity to do ev­ery­day tasks.

2. Build­ing bone den­sity:

Bones need load to main­tain their nor­mal struc­ture to re­main strong and healthy. Strength train­ing helps main­tain nor­mal loads on the bones. It al­lows the bones to con­tinue to turn over a nor­mal amount of bone re­place­ment to main­tain healthy and strong bone struc­ture.

3. Los­ing un­wanted weight:

Strength train­ing as­sists in weight loss which is im­por­tant for two main rea­sons:

i) Firstly, to do good qual­ity car­dio ex­er­cise, you first need good mus­cle strength. This means that you can per­form car­dio ex­er­cise for a longer pe­riod and with bet­ter qual­ity, such as run­ning or bike rid­ing, in­stead of be­ing lim­ited by lack of mus­cle strength.

ii) Se­condly, bet­ter mus­cle mass helps im­prove glu­cose reg­u­la­tion and mus­cle me­tab­o­lism. What this means is that

more mus­cle re­quires more en­ergy which means more fat is burnt up do­ing the same ac­tiv­i­ties. This makes it eas­ier in the short and long term to lose weight.

A strength pro­gram should not be com­pli­cated and in­volve five to six key ex­er­cises. It can be car­ried out two to three times a week. Ide­ally be guided by a qual­i­fied pro­fes­sional, such as an ex­er­cise phys­i­ol­o­gist, phys­io­ther­a­pist or good per­sonal trainer so that you learn the cur­rent tech­niques to avoid in­jury.

Michael Der­man­sky is a Se­nior Phys­io­ther­a­pist and Man­ag­ing Di­rec­tor of MD Health Pi­lates. Michael has over seven­teen years’ ex­pe­ri­ence of treat­ing clients from all walks of life, from six-yearold chil­dren up to the age of 92. Michael can be con­tacted through his web­site.

De­sign Olek­san­dra Zuieva

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