What’s All the Hype About Weight Training?

Weight training is no longer just for athletes and big burly men. People of all ages, male and female, are benefiting from weight training. Strength training involves moving more weight or resistance than the body is used to through a specific, controlled motion that is repeated a designated number of times. Over time, the muscle adapts to the heavier load and functions more efficiently, requiring less effort for even routine tasks.

The benefits are many, the risks are few.

The benefits of weight training for adults are well known. They include an improvement in muscle strength and endurance, an increase in muscle mass, an increase in bone density, and an improvement in both balance and coordination.

Because weight training increases the amount of muscle mass, your body will burn more calories at all levels of intensity — even at rest. Muscle tissue burns more calories than fat tissue does, and because muscle tissue burns more calories, it requires more water. So, drink up!

Persons with one or less risk factor for heart disease (i.e. cigarette smoking, family history, high blood pressure, high cholesterol level, elevated blood sugar, obesity, sedentary lifestyle) do not necessarily need their physician’s OK before starting a weight program. Those with two or more risk factors should get their physician’s consent before beginning. Likewise, older adults with orthopedic concerns and those individuals who have or are at a higher risk of cardiovascular disease must check with their health professional before beginning a program involving weights.

Anaerobic Vs. Aerobic

Weight training is an anaerobic exercise. Anaerobic means without oxygen. Anaerobic exercises are explosive and are of short duration. Muscles that are being trained in an anaerobic fashion do not have time use oxygen to generate the energy that they need to contract. More readily available — but limited — forms of energy are used when the movements become explosive as in weight training and sprinting. Anaerobic exercises cannot be sustained for a long time, and they often lead to fatigue and burning in the muscle.

Aerobic exercises, such as walking, cycling, and swimming, are fueled by oxygen and are considered aerobic exercises unless they are carried out at extreme intensities.

If you need assistance to set up a program, or if you need someone to instruct you on the exercises, consult a fitness professional.