10 Reasons Why You Should Do More Strength Training and Cardio

300px-Diagram_of_the_human_heart_(cropped)_svgI have been looking back on some of my recent strength training sessions as well as the interval training I have been doing on the cardio side. We have a tendency, with exercise, to judge if it’s working by what the bathroom scale currently reads. But that should not be the case; weight loss does not always depict the full story. With each bout of exercise, we are improving various physiological and psychological aspects of our body that are not visible to the naked eye. For example:

Strength Training:

  • Building muscle mass can increase metabolism by 15% – so if you’re looking to rev up that slow metabolism and become or stay functional as you age – you need to be strength training at least a few times each week.
  • Prevents Sarcopenia – which is the loss of muscle mass as you age – you can lose up to 10% or more of your muscle per decade after age 50.
  • Plays a role in disease prevention – like type 2 diabetes for example.
  • Improves the way your body moves resulting in better balance and less falls as you age (you can reduce your risk for falling by 40%).
  • Preserves the loss of muscle during weight loss (Donnelly et al., 2003)
  • Will offset bone loss as you age – women can expect to lose 1% of their bone mass after age 35 (and this increases following menopause) – see Strong Women, Strong Bones

Cardiovascular Exercise:

  • Aerobic exercise will improve your mood by decreasing stress and anxiety levels – read The Inner Runner by Jason Karp, Phd and Exercise for Mood and Anxiety by Michael Otto, Phd and Jasper Smits, PhD
  • Regular cardio exercise like jogging, hiking, jump roping etc will “load” your bones in your lower extremity and make them stronger.
  • Makes your heart stronger, lowers your resting heart rate and enables your body to deliver oxygen more efficiently to your working muscles.
  • The American College of Sports Medicine states that higher levels of cardiovascular fitness are associated with approximately a 50% reduction in disease risk.

Reference:

Donnelly, J.E., Jakicic, J.M., Pronk, N., Smith, B.K., Kirk, E.P., Jacobsen, D.J., Washburn, R. “Is Resistance Training Effective for Weight Management?” Evidence-Based Preventive Medicine. 2003; 1(1): 21-29.