The Health Benefits of Personal Training dumbbells

Many people seeking to improve their health by starting an exercise program mistakenly focus only on cardiovascular or aerobic endurance exercise, like running, cycling or step classes. However, many people are unaware that there is ample research demonstrating a variety of significant health benefits that can be derived from resistance training. Resistance training (also known as strength training) is the process of developing muscle strength and endurance by using external sources of resistance such as:  body mass, free weights (barbells and dumbbells), machines, elastic bands, springs, etc.

While barbells and weight machines likely bring to mind images of body builders and athletes, resistance training benefits individuals of all ages and levels of ability. Engaging in both cardiovascular exercise and resistance training activities are key components in achieving and maintaining a lean, strong, and healthy body.

In their 2007 joint statement on physical activity and public health, The American College of Sports Medicine and The American Heart Association recommend that adults perform “activities that maintain or increase muscular strength and endurance for a minimum of two days per week”.  Haskell et al 2007

Resistance training has been associated with:

Maintenance of functional abilities, making tasks of daily living less demanding and less risky Hurley et al, 2000

Prevention of osteoporosis via increased bone mineral density Meka et al, 2008

Prevention of sarcopenia (age related loss of skeletal muscle mass and strength) Roth et al, 2000

Prevention and treatment of lower back pain Carpenter et al, 1999  Winett et al, 2001

Favorable changes in cholesterol levels and ratios (lower LDL cholesterol, increased HDL cholesterol)  Leon & Sanchez 2001  Fahlman et al 2002

Reduction in blood pressure Kelley et al, 2000  Manfredini et al, 2009

Increased metabolism Tresierras et al, 2009

Prevention and treatment of heart disease. Resistance training is recommended by the American Heart Association. Pollock et al, 2000

Improved body composition. Reduced central obesity reduces your risk for diabetes, coronary heart disease and cancer. Tresierras et al, 2009

Improved glucose metabolism, which decreases your risk for insulin resistance and diabetes, heart disease, cancer. Hurley et al, 2000  Gordon et al, 2009

Reduced depression and increased quality of life Singh et al, 1997

Improved mood McLafferty et al, 2004

Prevention of cognitive decline  Liu-Amrose et al, 2009

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