The Importance Of Resistance Training For Longevity
By: Emma Fleming
Being active is one of the best things you can do for yourself. All forms of exercise are always good for you, but there are some which are more effective for the purpose of longevity than others when incorporated properly. These are weight lifting and resistance training. While many of us might relate the exercise machines and free weights to large bodybuilders or the “meatheads” in our gyms, it is actually vital for everyone - no matter what age or what our goals are - to work out in those sections. This is because resistance training helps to improve bone mineral density, resting metabolism, mental health and so much more, leading to a longer and healthier life.
Our bones are alive; they need stimulation to stay alive and thrive. Bone strength increases and decreases as the functional forces on the bone increase and decrease, this is known as “Wolfe’s Law.” Another way to think of it is, “if you don’t use it, you lose it.” This is where resistance training comes in, exercises like running, walking, and swimming are great for cardiovascular health, but weight lifting, high-intensity interval training, and even pilates are great for bone health. Building up bone minerals decreases the porosity and brittleness that come with age, this provides for stronger bones that are able to withstand compressive stress and even shear blows for much longer.
A peer-reviewed article titled “Resistance Training is Medicine: effects of strength training on health” by Wayne L Westcott reveals that “adults who do not perform resistance training may experience 1% to 3% reduction in bone mineral density (BMD) every year of life.” This is important because with this reduction in BMD there is a huge increase in risk for ailments like osteoporosis leading to bone breaks from falls and then a steep decline in life expectancy. It might sound scary that humans can become so frail, but there is hope! Incorporating weights into your workout and making sure you move in every direction possible to put a strain on your bones in all sorts of ways consistently about 2 - 3 times a week will help improve your bone mineral density and stave off the dreadful decline in bone health.
Weight-bearing exercises not only improve bone health but also help to increase resting metabolic rate. When thinking about weight loss, many might associate it with cardio like long-distance running or cycling, but the actual key to increasing metabolism is weight training. After weights or even bodyweight exercises have been incorporated for a while into a routine it “results in greater muscle mass that necessitates more energy at rest for ongoing tissue maintenance” (Westcott).
Basically, muscle requires more energy to maintain than fat does, so when we have more muscle we burn more calories (energy) even when we are not exercising, making our metabolisms faster and our bodies leaner. Another response bodies have to weight training is “tissue micro-trauma that requires relatively large amounts of energy for muscle remodeling processes that may persist for 72 [hours] after the training session” (Westcott). Every time we lift heavy weights, it causes small tears in our muscles, which when we recover over the next few days, heal and the muscle becomes bigger and stronger from that stress, but it also means that it needs more energy (protein) to heal properly. Our metabolisms are, therefore “sped up” because the muscle is using the calories we intake as the fuel to repair the damage. Do not be scared of resistance training making you “bulky” or look like those meatheads we always see at the gym, use it to your advantage to get leaner!
One of the main reasons why I exercise is for my mental health. There is nothing like the endorphin release when I feel my heart pounding and my muscles burning. It is proven that the benefits of resistance training “for adults include reduction of symptoms in people with fatigue, anxiety, and depression.” (Westcott). An increase in overall strength is good for everyone, the elderly included, feeling tired from hard work that was taxing on your body creates a sense of accomplishment and empowerment. Two antidotes to low self-esteem and poor mental health. The chemical reaction in the brain that results from resistance training has “shown [to have] significant improvement in cognitive abilities” (Westcott). Not only is longevity improved because of the mood boost, but cognition, the ability to understand and acquire knowledge, is also improved.
If resistance training has not been a priority of yours in the past, I hope I have convinced you of some of its benefits and that you will use it to improve your future! There is no better time than now to start, once we hit twenty years old, our bone mineral density is already starting to decline and it declines faster as we age without any weight-bearing activities. You don’t have to start with intense workouts right away though, begin small. Do a twenty-minute high-intensity interval training workout, and incorporate free weights the next time you go to the gym. You MUST make sure to have proper form and technique to reduce your risk of acute injury.
Let’s all improve ourselves so that we will be the fit and toned grandparents running around with our grandchildren, showing them the benefits of resistance training. □
About the Writer
Emma is an AFAA certified group fitness instructor, who is completing her degree in Kinesiology at California State University Northridge. As an advocate for preventative healthcare who applies the in-depth knowledge of the human movement system into her everyday practice, she aspires to improve herself while helping those around her.
Article Credits
Informational Credits: Resistance Training is Medicine