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<< Previous   of   Next >>   ADVERTISEMENT   CONTACT THE HERALD Melanie Munk, Features Editor munk@heraldnet.com   Published: Tuesday, January 6, 2009 Strength training is key to health By Dr. Elizabeth Smoots Herald Columnist Muscle strength peaks in your 20s and then starts to decline. About five to seven pounds of muscle are lost each decade after about age 40 in both men and women. Aerobic exercises such as biking or running are great for cardiovascular fitness but aren't enough to prevent muscle loss. What's the secret to maintaining strong muscles and a healthy body into your later years? It's strength training -- preferably started when you're young and continued during your 40s, 50s and beyond. Let's take a look at the powerful benefits: Reducing chronic disease Joint problems: In a recent study at Tufts University, arthritis pain was reduced by 43 percent after a group of older men and women completed a 16-week strength-training program. The researchers found that strength training was just as effective, or more so, than medications in relieving the pain of moderate to severe knee osteoarthritis. Similar effects have been found in patients with rheumatoid arthritis. Poor balance: Strengthening exercises can improve balance and flexibility, helping to prevent falls and broken bones. A New Zealand study of women aged 80 years and older showed a 40 percent reduction in falls with simple strength and balance training. Weak bones: The pull of muscle on bone increases bone density and lessens the risk of osteoporosis developing in postmenopausal women and older men. A Tufts University study of women aged 50 to 70 found that strength training not only builds bone density but also lowers the incidence of fractures. Overweight: People who have more muscles have a faster metabolism. Even at rest, your muscles consume more calories than other body tissues. With regular strength training, your average metabolic rate may increase up to 15 percent -- an enormous boon for weight loss and weight control. Diabetes: Wider use of strength training programs could help prevent and control the skyrocketing prediabetes and diabetes epidemics in America. In a recent study of Hispanic men and women, 16 weeks of strength training produced dramatic improvements in glucose control that are comparable to taking diabetes mediation. Mental health: Weight training can lift depression in a fashion similar to antidepressant medications, according to the Centers for Disease Control and Prevention. It's not known whether the improvements come from biochemical changes in the brain or from better self-confidence and esteem with participation in weight lifting. Insomnia: People who do strength work regularly have better quality of sleep. They fall asleep more quickly, sleep more deeply, awaken less often and sleep longer. The sleep benefits obtained as a result of strength training are comparable to treatment with medication, the Centers for Disease Control reports, but without the side effects or expense. Strength-training tips Research has shown that people with chronic but stable medical conditions can benefit from resistance exercises. Before you start, discuss your health conditions and strength-training goals with your doctor. Make changes in your exercise routine slowly and gradually. The general recommendation is to do strength-training exercises on two or three days a week; allow at least one day of rest from those exercises between sessions. For each strength-training exercise, one set of 8 to 12 repetitions, performed to fatigue, is effective. Once you've had a chance to work up to it, two or three sets may even be better, according to the latest national guidelines. Lastly, don't believe the "no pain, no gain" mantra. Exercise performed properly should feel good. Consider working with a qualified fitness trainer for personalized advice. Contact Dr. Elizabeth Smoots at doctor@practicalprevention.com. © 2009 Elizabeth S. Smoots READER COMMENTS Be the first to comment. You must be a registered user and verify your e-mail address to post comments to blogs or articles on HeraldNet. To register, click here. To read other terms and conditions, click here. Log out

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