Experimented with strength training for a month instead of cardio, and these are the resulting changes
Strength Training Transforms One's Fitness Journey
Emma Simarro, a fitness enthusiast, was taken aback by the transformative power of strength training. After incorporating it into her weekly routine, she noticed visible changes, increased energy, and mental clarity.
In the first week, Emma began with bodyweight exercises and added light weights in her second session. By the end of Week 2, she was able to perform one proper push-up for the first time. As she progressed, she found that swapping cardio for strength training significantly altered her outlook.
Strength training is a form of exercise that involves lifting weights and targeting all major muscle groups. Consistency is key, with two to three sessions per week being enough to start seeing changes. Progression over time is necessary, such as adding weight, reps, or shortening rest periods.
As we age, we naturally lose muscle and bone mass, increasing the risk of falls, fractures, and conditions like osteoporosis. Strength training combats this, helping to prevent osteoporosis by strengthening bones and improving balance and coordination, which lowers the likelihood of falls.
Incorporating strength training into a fitness routine for older adults offers numerous long-term benefits. These include increased muscle mass and strength, improved bone density, enhanced balance and coordination, reduced risk of falls and fractures, better management of chronic conditions like arthritis and diabetes, and overall improved functional capacity and quality of life.
Strength training also supports metabolic health, cognitive function, respiratory strength, and mental health by reducing depression and social isolation. Regular resistance training can decrease depression levels and reduce social isolation by enhancing mobility and confidence.
Experts emphasize that consistency and proper form are crucial. They recommend consulting healthcare providers before starting strength training to ensure safety and tailor programs to individual needs.
Emma did not completely ditch cardio but found a permanent place for strength training in her routine. She started with bodyweight exercises and gradually increased resistance using household items like cans of beans and litre bottles of water. Mastering form is crucial before adding weights in strength training.
By Week 3, Emma noticed an increase in energy levels and improvements in core, posture, and small changes in arm and shoulder muscles. Visible results from strength training can take 4-6 weeks. By Week 4, she had progressed to heavier weights and felt a sense of control and mental shift.
For beginners, Emma suggests starting small with light dumbbells and following a beginner plan to see improvements over time. A structured plan for beginners to start strength training, provided by Emma, can help individuals embark on their own strength training journey.
- Emma's yoga and fitness routine transformed when she incorporated strength training, leading to increased energy, mental clarity, and visible changes.
- Strength training, a form of exercise that targets all major muscle groups, can combat the natural loss of muscle and bone mass as we age, reducing the risk of falls, fractures, and conditions like osteoporosis.
- Incorporating strength training into a health-and-wellness lifestyle can offer numerous long-term benefits, such as improved bone density, balance, and coordination, and reduced risks of chronic conditions like arthritis and diabetes.
- Regular strength training, in addition to its physical benefits, supports metabolic health, cognitive function, respiratory strength, and mental health, helping to decrease depression levels and reduce social isolation.
