Benefits of Resistance Training

When we first hear the word resistance training, we immediately think heavy machines, dumb-bell weights, gym rooms, mirrors and big muscley blokes. So we ask ourselves ‘How is all of this going to benefit my wellbeing and weight loss?!’ Resistance training is the action of any form of resistance, that can be your own body weight, a theraband, water or weights. The more muscle you have as your body composition, the faster your metabolism, therefore making it extremely beneficial for weight loss. In addition to that, studies prove that resistance training has profound effects on the musculoskeletal system and can contribute to the maintenance of functional abilities, prevent and limit osteoporosis, sarcopenia and accompanying falls, fractures, and disabilities (Winnett. R., & Carpinelli. R., 2001). 

Recommended  exercise dosage to the general population for individuals with cardiovascular disease, diabetes, weight management or general health concerns is  lower intensity, continuous exercise for at least 30-60 minutes for as many days as possible. This recommendation is great for fat reduction; however research now shows that to improve results, this type of exercise should be used in conjunction with some kind of resistance training. A study from the American Heart Association shows that resistance training actually complements aerobic training to obtain better overall health, strength and movement. Both modes of training have positive effects in most areas, including:

• aerobic exercise, which tends to accentuate the improvements in VO2 max (maximal oxygen uptake)
• muscular endurance
• decreased percentage of body fat 

Whereas resistance training greatly improves:

• basal metabolism
• muscular strength
• lean body mass. 

Therefore, the potential benefits of resistance training, as an intervention to reduce these diseases, suggest that it should be another component to exercise routine.

A misconception by the general public is that resistance or strength training is difficult, time-consuming and that they have to lift the heaviest weights in the gym, which could ultimately cause injury. In fact, Winett et al., (2001) highlighted that resistance training is safe, is a relatively simple activity and does not have to involve heavy weights and can take minimal time to gain benefits.

Feigenbaum and Pollock (2000) suggest that two sessions of 15 to 20 minutes resistance training to be most beneficial.  As well as gaining strength, it is noted that bone mineral density can be increased in site specific areas (i.e. femoral head, and lumbar spine) due to the mechanical stress that is loaded on bones and ultimately provide the maximal oestrogenic response in correspondence to resistance training (Winnett. R., & Carpinelli. R., 2001). 

While we are strengthening our bones, joints and muscles through resistance training, let's discuss why it is so good for weight management. Traditionally to create a caloric deficit for weight loss and control, it has been recommended to do low to moderate intensity physical activity. Even though this is true, to maintain or gain further reductions in weight, muscle mass maintenance and  fat loss, resistance training increases muscle mass therefore helping metabolic responses via increasing the resting metabolic rate. This is due to the increase in protein turnover as a result of the resistance training, which in turn elevates the basal sympathetic nervous system activity and overall increases calorie expenditure due to muscles having to be repaired.    

Resistance training improves:

• quality of life through increased muscular and joint strength allowing everyday tasks to become easier
• decreases the risk factors associated with osteoporosis, cardiovascular disease, cancer, diabetes, bone mineral density
• increases resting metabolic rate
• decreases central obesity
• reduces glucose metabolism
• decreases resting heart rate and systolic blood pressure. 

So the benefits are many and varied. A lot of great reasons to slot this type of exercise into your routine 2-3 times per week.

References

Preventive Medicine 33, 503–513 (2001)

doi:10.1006/pmed.2001.0909, available online at http://www.idealibrary.com on REVIEW

Potential Health-Related Benefits of Resistance Training1

Richard A. Winett, Ph.D.,*,2 and Ralph N. Carpinelli, Ed.D.†

*Center for Research in Health Behavior, Virginia Tech, Blacksburg, Virginia 24061-0436; and

†Human Performance Laboratory, Adelphi University, Garden City, New York 11530

Published online September 12, 2001

Feigenbaum MS, Pollock ML. Prescription of resistance training 32.

for health and disease. Med Sci Sports Exerc 1999;31:38–45.

Pollock ML, Franklin BA, Balady GJ, Chaitman BL, Fleg JL, Fletcher B, Limacher M, Pina IL, Stein RA,WilliamsM, Bazzarre 32:412–6.

T. Resistance exercise in individuals with and without cardiovas- 63. disease: A scientific advisory from the American Heart Association. Circulation 2000;101:828–33.

Resistance Exercise in Individuals With and Without Cardiovascular Disease

Benefits, Rationale, Safety, and PrescriptionAn Advisory From the Committee on Exercise, Rehabilitation, and Prevention, Council on Clinical Cardiology, American Heart Association

Michael L. Pollock, PhD¹; Barry A. Franklin, PhD; Gary J. Balady, MD; Bernard L. Chaitman, MD; Jerome L. Fleg, MD; Barbara Fletcher, MN, RN; Marian Limacher, MD; Ileana L. Piña, MD; Richard A. Stein, MD; Mark Williams, PhD; Terry Bazzarre, PhD