12 reason to exercise was written by Wayne l. westcott, Ph.d.

During the past few years more and more studies have shown that sensible stength training produces many health benefits. Key researchers have provided a wealth of data on the positive physiological responses to basic programs of strenght exercise.

6 REASONS TO EXERCISE

1. Avoid Muscle Loss

Adults who do not strength train loose between 5 and 7 pounds of muscle every decade (Forbes 1976) Evans and Rosenberg (1992) Although endurance exercise improves our cardiovascular fitness, it does not prevent the loss of muscle tissue. Only strenght exercise maintains our muscle mass and strenght throughout our life.

2. Avoid Metabolic Rate Reduction

Because muscle is very active tissue, muscle loss is accompanied by a reduction in our resting meabolism, inormation from Keyes et al. (1973) and Evens and Rosenberg (1992) indicates that the average adult experiences a 2 to 5 percent reduction in metaboic rate every decade of life. Because regular strength exercise prevents muscle loss, it also prevents the accompanying decrese in resting metabolic rate.

3. Increse Muscle Mass

Because most adults do not perform strength exercise, they need to first replace the muscle tissue that has been lost through inactivity. Fortunately, research (Westcott 1995) shows that a standard strength training program can increase muscle mass by about 3 pounds over an 8 week training period. This is the typical training response for men and woman who do 25 minutes of strength exercise three days per week.

4. Increase Metabolic Rate

Research reveals that adding 3 pounds of muscle increses our resting rate by 7 percent and our daily calorie requirements by 15 pecent (Campbell et al 1994) At rest, a pound of muscle requires 35 calories per day for tissue maintenance, and during exercise muscle energy utilization increases dramaically. Adults who replace muscle through sensible strenght exercise use more calories all day long, thereby reducing the likelihood of fat accumulation

5. Reduce Body Fat

Campbell and his co-workers (1994) found that strength exercises produced 4 pounds of fat loss after three months of training, even though the subjects were eating 15 percent more calories per day. That is a basic strength training program resulted in 3 pounds more muscle and 4 pounds less fat, and 370 more calories per day food intake.

6. Increase Bone Mineral Density

The effects of progressive resistance exercise are similar for muscle tissue and bone tissue. The same training stimulus that increases muscle myoproteins also increases bone collagen proteins and mineral content. Menkes (1993)  has demonstrated significant increases in the bone mineral density of the upper femur after four months of strength exercise.

6 MORE REASON TO EXERCISE

7. Improve Glucose Metbolism

Hurley (1994) has reported a 13 percent increase in glucose uptake after four months of strength training. Because poor glucose metabolism is associated with adult onset diabetes, improved glucose metabolism is an important benefit of regular strength exercise.

8. Increase Gastrointestinal Transit Time

A study by Koffler (1992) showed a 56 percent increase in gastrointestinal transit (Trainsit time is faster) after three months of strength training. This is significant due to the fact that delayed gastrointestinal transit time is related to a higher rish of colon cancer.

9. Reduce Resting Blood Pressure

Strength training alone has been shown to reduce resting blood pressure significantly (Harris and Holly (1987) Our study (Westcott 1995) has revealed that combining strength and aerobic exericse is an even more effective means of improving blood pressure readings. After two months of combined exercise, our program participants dropped their systolic blood pressure by 5 mm Hg and their diastolic blood pressure by 3mm Hg.

10. Improve Blood Lipid Level

Although the effect of strength training on blood lipid levels needs further research, at least two studies (Stone et a 1982, Hurley et al 1988) have revealed improved blood lipid profiles after several weeks of strength exercise. It is important to not that improvements in blood lipid levels are similar for both endurance and strength exercise (Hurley 1994)

11. Reduce Low Back Pain

Years of research on strength training and back pain conducted at the University of Risch (1993) found that the low back patients had significantly less back pain after 10 weeks of specific (full range) strength exercise fo the lumbar spine muscles. Because 80 percent of Americans experience low back problem, it is advisable for all adults to strengthen their low back muscles properly.

12. Reduce Arthritic Pain

According to a recent edition of the Tufts University Diet and Nutrition Letter (1994) sensible strength training eases the pain of osteoarhritis and reheumatoid arthritis. This is good news, because most men and woman who suffer from arthritis pain need strength exercise to develope stronger muscles, bones, and connective tissure.