10 Reasons Why We Should Do Weight Training

1. REDUCE BODY FAT: Adults who replace muscle tissue through weight training use more calories all day long therefore reducing the likelihood of fat accumulation.
   
2. SPEED UP DIGESTION TIME: Weight training can increase digestion time. Delayed digestion has been related to an increased risk of colon cancer

3. PREVENT MUSCLE LOSS: As we age we can lose approx .25 kg of muscle tissue each year. Weight training will counter that loss.
   
4. AVOID METABOLIC RATE REDUCTION: Because muscle is a very active tissue, muscle loss is accompanied by a reduction in overall resting metabolism. This reduction in our resting metabolism contributes to the phenomenon of middle aged spread and fat gain as we age

5. REDUCE ARTHRITIC PAIN: Weight training develops stronger muscles bones and connective tissue and therefore eases the pain and chance of getting osteoarthritis.

6. REDUCE LOWER BACK PAIN: 80 % of adults suffer from lower back pain. By strengthening surrounding stabilising and surrounding major muscle groups it is possible to reduce the chances of getting lower back pain.

7. INCREASE BONE STRENGTH: Weight training significantly improves bone mineral density therefore reducing osteoporosis in later life.

8. IMPROVE CHOLESTEROL LEVELS: A combination of both cardio and weight training will improve cholesterol levels. Cholesterol is a primary risk factor in Coronary Heart Disease. Therefore weight training is an important benefit.

9. MAINTAIN BLOOD SUGAR BALANCE: Poor glucose metabolism is linked with adult onset diabetes. Improved glucose metabolism is an important benefit of regular weight training.

10. REDUCE RESTING BLOOD PRESSURE: Combining a weight and cardio training program is the most effective way to reduce blood pressure without medical intervention.

Generally speaking:

· Any equipment that makes an exercise easier to do will be of less benefit to you.

· Exercises that utilise your body weight and natural movement patterns are best for you.

· A bit like vegetables and stretches those exercises that we like to do are probably not going to be as much benefit to us as those exercises we don’t like to do.

· Always do a general and specific warm up including a stretch before resistance training.

· Always warm down and stretch after your work out.

· Make sure you have been cleared to exercise before starting. In the ideal world this would include a range of motion test.

· To get significant changes in your muscle they need to be trained 2-3 times every seven days, dependant on recovery. Recovery can be aided by good nutrition and proper recovery.

· Just because you lift weights it does not mean that you will get big muscles this is especially so for woman.

· The longer the rest period between sets the greater amount of weight you will be able to lift. The more weight you can lift the stronger you will get. As your strength increases so to will your muscle mass.

· Abdominal training should be completed at the end of the workout.