As we continue to progress through the holiday season, belly fat might be the last topic that you want to talk about 😉
Since the beginning of the blog, I’ve been trying to emphasize a BALANCE of weight and cardiovascular training. It’s important! I see too many people trudging through endless miles/minutes on the bicycles, elliptical, stair steppers, and treadmills at the gym.
While any workout is better than NO workout, it’s important to know the benefits of each form. A topic we’ve discussed on the blog before 🙂
As we get older our metabolism gradually slows down and can lead to weight gain. An average of 5-7 pounds of weight is gained each decade after the age of 20. Women lose an average of 5 pounds of muscle per decade if they don’t engage in strength training activities. In one Harvard study I read about premenopausal women, it showed an average of a 20 pound weight gain in 16.5 years in the participants. All of these pounds gained can have major impacts on your health.
Weight training can help you from slipping into these statistics. Strength training 3x per week with moderate intensity will increase your resting metabolic rate (the number of calories burned at rest) that will last up to 3 days after the workout. Strength training also reduces fat mass, including belly fat while maintaining or increasing muscle mass.
Hitting the weights has also been shown to reduce the risk of several degenerative problems in older adults, including: osteopenia, high blood pressure, unfavorable blood lipid profiles, insulin insensitivity, delayed gastrointestinal transit, low back pain, and metabolic syndrome.
I hope I’m selling you on strength training because I find these statistics alarming. I also want nothing to do with any of the aforementioned degenerative disease if I can help it.
Your best bet: including both weight training and aerobic exercise into your routine.
I’m pushing 30 and committed to strength training 3x per week and doing 2x a week cardiovascular training. My health is very important to me. Working out contributes to my mental and physical health, making me a happier and less stressed person. It also give me confidence 🙂
Heading to the gym for a lower body lift! Hope everyone is having a great week! -Ames