In the sixteenth century, the famous explorer Ponce de Leone set out to discover the fountain of youth. Ponce de Leone set his sights on the discovery of an elixir to restore youth and vim. He traveled far and wide looking for it. Unfortunately, his efforts to find a fountain of youth were futile as there wasn’t one. Ponce was just 61, and he looked exactly his age.
People are still searching for the magic potion that will turn back time nearly four centuries later. This maddening desire to enhance youth is being exploited by shameless scammers who sell everything, from rhinoceroshorn to bee pollen. Unfortunately, the products sold are just snake oil. Those who fall for them will be disappointed.
Strength training is the only proven way to reverse the effects of aging. You can get renewed energy by lifting weights. No other exercise has a greater impact on your overall well-being and health than lifting weights. Yes, aerobic exercise can be beneficial. This exercise improves cardiovascular health and speeds up caloric expenditure. But, none of these benefits can compare to those derived through a specially designed strength training program.
There are still those that believe strength training should be reserved for muscular, six-pack women with thick biceps. Pumping iron isn’t only for bodybuilders. It is for all. Lifting weights can improve your quality of life, regardless your age and current physical condition. If you’re not convinced of this fact, consider what strength training can do:
Increases Strength: After the age of 35, sedentary individuals lose as much as one percent of their muscle mass per year. As a result, they are less able to do everyday tasks like lifting boxes or moving furniture. It can prove difficult for seniors to even get up from their beds. This is called sarcopenia by medical professionals, which refers to the progressive wasting muscle tissue. The only thing that can counteract sarcopenia is weight training. It helps to rebuild strength and restore muscle. Even those with no previous experience in weight training can see positive results. In just a matter weeks, patients from nursing homes (aged between 80 and 90 years old) can increase their strength by 50%. Dedicated strength training can make golden years enjoyable, not miserable.
Increases Bone Density: Healthy bones often are taken for granted. Like muscle, bone density can drop by up to 1% per year once they turn thirty. That number doubles when you enter menopause. This can lead eventually to osteoporosis. Osteoporosis is a devastating disease in which bone tissue begins to degrade from the inside. Over 25 million people are affected annually by osteoporosis. If severe, the bones can become fragile enough to break off with a single sneeze. Regular weight bearing exercise is the only way to stop bone loss. The gradual improvement in bone density can be achieved by encouraging the formation of new bone minerals. Osteoporosis can gradually be reversed over time. This will result in healthy, strong bones.
Elevates Metabolism: Muscle is the most metabolically active bodily tissue. Research shows that your body will burn 50 more calories per pound of muscle than it does at rest. This means that if you gain just five pounds of muscle, your caloric expenditure will increase by 250 calories per day seven days a semaine. Aerobics, on the other hand, burns calories primarily during exercise. It has a very slight effect on your resting metabolic rates and carries over only slightly. Aerobics may actually cause the breakdown (catabolism) of muscle tissue and slow down metabolism if calories are limited. All factors being considered, it is evident that strength training can be even better than cardio exercise in achieving long-term weight loss.
Promotes Better Posture: Your posture says a lot about you. Bad posture can lead to an appearance that is tired and grouchy. Poor posture can have a significant impact on your perceptions and make you appear older than you are. A straight posture can project a youthful energy that is beyond your age. You project self-confidence and authority that is admired in all aspects of your life, both professionally as well as socially. Targeted strength training can make a big difference in your posture. Focusing on the shoulders girdle muscles (teres minor, rhomboids and trapezius) can help improve your posture.The scapula (shoulder-blades) will stabilize and your postural integrity can be restored. You can improve other conditions, such as kyphosis and lordosis.
Improves Self-Image: As the saying goes, “When you look good, you feel good.” Without a doubt, your appearance has a major impact on your psyche. Weight training is the best way to transform your body. Although cardiovascular exercise may help you lose fat but not affect your muscles, it can make your body look more toned. However, weight training can help shape your muscles and give you sexy appeal. You can look more attractive, no matter how old you are, whether your body is thin, overweight or large. You will notice a rise in self-esteem, and a boost of confidence.
Reduces Stress: Strength training can be very therapeutic. You can find a way to release stress and anxiety by using strength training. Moreover, as you train, the brain begins to secrete endorphins-opiate-like chemical messengers that promote an “exercise high.” Until recently, it was thought that endorphins were only associated with cardiovascular exercise. New research has shown that endorphin levels increase by over 60% after strength training sessions. An intense weight training session is a great way to feel refreshed, even euphoric and keep your mind free from any worries.
Improves Sports Performance: More and more, people are maintaining an active lifestyle into their golden years. The older generation is increasingly interested in tennis, golf, and skiing, as well as other sports. Weight training, regardless of whether you’re an amateur or a professional, is a good way to enhance your athletic abilities. A good level of muscle strength is essential for any athletic endeavor. Targeted training programs can be created to increase this ability. You can see significant improvement in your performance by training specifically for a particular sport.
If you don’t have a strength program yet, get one. Do not wait. It’s better to start sooner than you wait. It is our closest connection to the fountains of youth. Don’t forget, it is never too late.