Before we joined the Colorado Athletic Club Boulder 6 years ago, I was not healthy. I ate alright and had the excuse of because I was a first-time mom (ha, the firstborn was almost 5 years ago already) and because I was working on finishing up my dissertation and because I haven't gotten any of the Lululemon workout clothes. You know all the excuses. Then I had an asthma attack which I didn't know I had asthma and sent me into the emergency room. It was a kinda wake-up call for me to be serious to think about losing the extra 20lbs. I remembered my first ever Zumba class that I was like a stiff stick. But I decided to keep going and also used the gym's new member benefit of two free personal training sections. My weight start to come off but then I was pregnant with my second one. I decided to keep working out and the trainer was pretty good with pregnancy safety. I never felt so good with my pregnancy and resistance training was one of the major functional exercises that my trainer and I do. I still have had the same trainer for all these years and my asthma is pretty much under control. My weight is currently even better when I was in college. The clothes fit me a lot better and I have great strength and energy. Even when I can be very busy with this Realtor job, I still find extra time to work out or have a session with my trainer.
Resistance Training: The Fountain of Youth
Still resisting resistance training? Take a look at the following body changes that take place as we age and how strength training counteracts each.
- Oxygen capacity decline. The more muscle mass you have, the more efficiently your body utilizes oxygen.
- Body fat increases and muscle atrophy. The less muscle mass, the slower the metabolism; the slower the metabolism, the more body fat gained; the more body fat gained, the slower the metabolism; and so on. Muscle increases metabolism because each pound of muscle burns 35 calories a day just staying alive, while a pound of fat burns four. More muscle allows you to burn more calories on a daily basis, even at rest.
- Muscle strength decreases. Muscle strength is related directly to the quality of life. When muscle strength degenerates, the energy goes along with it. Increased muscle tissue increases energy in general.
- Decreased bone mass. Working with weights increases bone density much the same way muscles enlarge when overload strain is applied.
Experts recommend eight to ten different exercises for the major muscle groups, performed at least twice a week, using enough resistance to bring you close to muscle fatigue.