From weight management and feel good vibes, to injury prevention...read on for our top 5 benefits of strength training.
5 Benefits of Strength Training for Moms
Strength training offers a wide variety of health and fitness benefits including increased muscle strength, muscular endurance, and even cardiovascular endurance. Regardless of age, gender or ability level, any mom can increase her strength with a dedicated strength training program which leads to increased lean muscle mass, increased resting metabolism, decreased risk of injury, and increased physical capacity. Not to mention the psychological and emotional benefits. Below are our top 5 reasons why every mama should consider adding strength training to their regular workout routine.
1. Strength training can make everyday tasks easier. Every physical movement requires a certain percentage of muscular strength. In mom's life those movements may look like going up and down the stairs while holding a baby, loading and unloading children from a car, carrying groceries, or loading a stroller into a vehicle. Strength training can improve functional performance, making everyday tasks easier, and it benefits your balance, coordination, and posture.
2. Support weight loss and weight management. Lifting weights helps you to burn calories and stored energy (i.e. fat) more efficiently. This is because strength training helps increase resting metabolism or the number of calories used at rest. How do you ask? Strength training results in a physiological effect called Excess Post Exercise Oxygen Consumption (or EPOC), and it is the reason that your body can continue to burn calories long after you’ve finished your workout. Read more on EPOC here.(ACE Fitness, 2014)
3. Strength Training Builds And Maintains Muscle Mass.
Strength training signals your muscles to adapt and grow stronger. Around the age of 30, growth hormones decrease dramatically in the body. Because of this, you could lose about 8-10% of your muscle tissue every decade. Help maintain muscle tissue by strength training twice per week. (One Fitness, 2020)
4. Injury prevention. Strength training improves the health of your bones, muscles, and connective tissues. (ACE Fitness, 2009) Strength training reduces the risk of developing osteoporosis and decreases the risk of bone fractures. (One Fitness, 2020). Plus, recent research suggests that strength training may lower a woman’s risk for Type 2 diabetes and cardiovascular disease. (TIME, 2020)
5. Feel good vibes. Strength training boosts energy levels and improves your mood. Strength training will elevate your level of endorphins which lift energy levels and improve mood. (Craft and Perna, 2014)
It is recommended that you train every major muscle group in your body two (or more) times a week (U.S Dept of Health & Human Services, 2018). So why not enjoy all the benefits mentioned above and try a FIT4MOM Body Ignite class. Body Ignite is a strength based workout that has specially designed strength sequences that will leave you stronger and more energized. This easy to follow strength workout will increase your metabolism, your athleticism, and your ability to lift, lunge, push and pull everything mom-life throws at you! Book your class now here.