Muscles burn more calories than fat!
Most of us know that weight training has benefits for the body, but sometimes I don’t think weight training gets the credit it deserves.
Strength Training Benefits
It is estimated that 10 pounds of muscle burns 50 calories a day at rest–when you’re just sitting there–compared to 10 pounds of fat, which is estimated to burn only 20 calories a day. That’s more than twice as many calories burned by muscle than fat! Just another good reason to pick up those weights a few times a week and rev up your metabolism.
Even more important, this arm workout for seniors will aid in the slowing down of sarcopenia, which is the loss of muscle mass and function naturally occurring from the aging process beginning as early as our 30’s.
Muscle power is so important for the ability to perform our everyday activities and remain independent as well as pursue our recreational enjoyments. Without weight training, our muscles tend to just waste away.
Another bonus of weight training is that muscles, with the help of tendons, pull on the bones forcing them to become stronger and help build bone density, thus fighting against osteoporosis and the danger of injury due to frail bones.
With stronger bones, our musculoskeletal system becomes more stable increasing our balance and coordination, lessening the likelihood of falls or the injuries from falling which can lead to immobility. Every year more than 3 million seniors are treated in the emergency room for fall related injuries. Who wants to go through that and end up with a walker or be limited to a wheelchair?
Finally, what about the nice definition and sculpting appearance of those arm, leg, and core muscles that come from weight training? Plus fitting into and feeling better in your clothes. Especially for the ladies in my classes here in Southwest Florida, I know you’re always working to feel confident in your short-sleeve and sleeveless tops.
It’s easy to see why strength training is so vital in our overall goal to remain active at any age!
Strength Training Recommendations
The recommendations to achieve these benefits is so easy:
- Just 2-3 days of strength training per week leaving a day in between for the muscles to repair and rebuild
- Do a minimum of 10 to 15 repetitions or to the point of mild fatigue of your major muscle groups
- Alternate between your upper body and lower body or be sure to incorporate compound moves that can work both groups at the same time (which you’ll find in the video above).
With a dedication of just 15 to 30 minutes a few times a week, you will be surprised to see the changes that start to occur in the way you look and feel in just under a month.
SO GET MOVING ON YOUR JOURNEY TO FEELING GOOD AND STAYING STRONG!
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