“Strength training is the most effective and efficient exercise to improve the biomarkers of health that best represent youthfulness, including muscle mass, bone density, body fat percentage, cholesterol/lipid profiles, metabolism, and aerobic capacity.”
You can get started at any age to improve your health with exercise. I offer lean body mass testing so you can track your progress. And specific advice and troubleshooting to help you on your fitness journey.
WHY STRENGTH TRAINING
Is cardio enough? Research shows that strength training is superior to cardio for many people. I think there are differences in body type, but generally having more muscle mass improves overall health outcomes. Take a look at the differences in body type between sprinters and marathoners? Which would you like to look like?
- Strength training is not necessarily about getting big muscles. It about having enough strength to prevent falls and fractures. If you slip, are your legs strong enough to catch you from going down?
- Having even a little bit more muscle mass helps keep your blood sugar under control. Muscles are the main user of blood glucose.
- Exercise improves brain function and mood by increasing BDNF – brain derived nerve factor – which increases connections between nerve cells.
- I have noticed that strength training greatly helps patients improve posture. If you feel fit it’s easier to stay upright and that takes much of the stress off your spine.
- Fitness helps you look and feel better
Muscle mass is one of the primary measures of healthy aging. In one study 70 year old men who exercised regularly had the same muscle mass as 20 year olds who did not exercise. Loss of muscle mass with age is not inevitable.
Most people who start a workout program can gain an increase of 50% more strength in approximately 6 weeks. I suggest either we sit down and create a program to fit your needs or find a good personal trainer – and I have found there is a lot of difference between personal trainers. If you have never done strength training or are coming back to it after a lengthy absence, the key is slow and steady. It is absolutely not necessary to get so sore you can’t function. You really don’t need to get sore at all and that should be the goal. But consistency is the key. Most people do well with 3 days a week – approximately every other day. Giving you a day to recover.
MY PERSONAL PROGRAM
My personal program includes a balanced approach to strengthening front and back, upper and lower body in a symmetrical pattern and including burst training. I can do the whole thing at the gym in 30 to 40 minutes, 2 to 3 days a week. I’ve been doing some form of this for almost 20 years. It’s enough to stay fit but not outgrow my suits.
A minimal program that takes only a total of 12 minutes a week but can greatly improve your fitness is outlined in my free handout: https://www.drmanlove.com/wp-content/uploads/2017/04/Burst.pdf?x48915
I can help you find a program that fits your needs; Solve limitations due to joint or muscle pain and dysfunction; guide you on diet an supplements to help you achieve your goals.
You can talk to me directly to discuss how fitness can be a part of recovering your health by clicking here. This will allow you to pick a time to talk one on one with me.