No matter what your age, you can do strength training to trim fat and boost your metabolism by as much as 15 percent. Whether using free weights, machines, isometrics, bands or your body as resistance, strength training increases conditioning, muscle strength and endurance. It also alleviates fatigue, stiffness and depression for extra benefits.
Big Benefits with Weight Loss Workouts
Over the past few decades, a greater emphasis has been placed on aerobics or conditioning exercises such as walking, running or swimming for weight loss and toning the body. Today, we know there’s even more to help with weight loss. Regular strength training or weight training workouts boost the body’s metabolism and help with burning calories. In addition, weightlifting or strengthening exercises do the following to keep you healthy:
- Build stronger bones and muscles
- Lower blood pressure
- Lower LDL “bad” cholesterol and increase HDL “good” cholesterol
- Improve blood glucose control
- Reduce belly fat
- Reduce triglycerides, a risk factor for heart disease
- Strengthen the lungs for better breathing
Easy Weight Training Ideas to Use at Home
Weight training does not have to be relegated to working out at a gym or fitness center. While working with free weights and machines can help you lose weight, you can also incorporate the following strengthening ideas into your daily regimen:
- Carry a briefcase to work and back
- Do push-ups using your body as resistance
- Fill an empty milk jug with kitty litter and use it to lift as weight
- Lift bags of cat or dog food into the pantry
- Lift groceries out of the car and carry them into the house
- Use cans of soup to do arm circles
No matter what you do to strengthen the body, you will build stronger muscles, boost your mood and feel healthier.
Sources
Centers for Disease Control and Prevention: Growing Stronger: Strength Training for Older Adults.