Did you know that strength training increases muscle metabolism by about 50 percent, that’s equivalent to burning 9 calories per pound, per day! If that wasn’t enough motivation to begin a weight training program, then here’s some more interesting facts about increasing muscle strength…
- resting metabolism increases 72 hours (3 full days) after a weight training session
- increases muscle mass and bone density
- aids in slimming down the problem belly fat that is harmful to our health
- one of the best treatments for depression
- helps with weight control
- improves joint function, blood pressure, insulin sensitivity and glycemic control. According to a 2016 statement from the American Diabetes Association it strongly recommended high intensity resistance exercise for better disease management in Type II diabetics.
- helps gain independence and has been proven to relieve back/joint pain
So how does someone gain more muscle? It’s easy, only 2 times per week for 20 minutes followed by a stretching routine for each muscle worked can significantly improve muscle strength. The parameters recommended by the American Council on Exercise and the American College of Sports Medicine were performing 2-4 sets (8-12 repetitions in each set) with a 75% – 80% maximum weight lifted per the individual’s strength capacity. In other words, each major muscle group (front and back of the body) is working at 75% of their maximum effort. By the end of the 12th repetition, it should be at a difficult level, but not impossible. Each exercise should be done with a full range of motion of that joint (without pain) and completed within approximately 4 seconds; exhaling on the lift and inhaling on the release. Set an alarm, put it down on your calendar and make time for your muscles because if you choose to neglect them, the consequences may result in weight gain, bone loss, diabetes, higher blood pressure and lipids, and the loss of muscle at the rate of 5-10% every decade after the age of 30! Tomorrow is a new day and a new beginning to start a good habit, you got this! All information in this article was retrieved from the ADA, ACSM, & ACE.