Resistance training does wonders for your health

Resistance training does wonders for your health. Resistance training, also known as weight lifting or strength training, occurs when a person performs movements using force or weight. The heavier the weight, the harder the muscles have to work to move it.

Research shows resistance training places stress on bones, effectively helping the body maintain bone mass while reducing its risk and/or progression of Osteoporosis, as well as lowers the risk of many diseases and ailments. It has also been shown to reduce depression and increase attention in older adults.

The more muscle mass you have, the more calories burned each day making it easier to control your weight.

According to Mayo Clinic, performing one set of 12 movements at a weight that is difficult by the end of the set can increases strength and maintain muscle mass.

Resistance training tools include: body weights, bands, free weights and machines. Each tool works the muscles differently. By adding variety to your resistance training you continually introduce new movements to your muscles.

The Y offers a variety of ways to incorporate resistance training to members’ routines. Group classes such as Body Blast, Kettlebells and aquatic classes offer instruction in a fun environment typically set to music. This is great for people who seek socialization and accountability that comes with exercising with others. All Y Instructors are certified in group exercise, most with additional class specific training.

For those new to exercise, the Y offers Safe Start, a six-week introductory program where members work with a personal trainer creating an individualized training plan. With weekly check-ins the trainer helps people stay on track while providing suggestions for resistance training and cardiovascular work. The Y also offers personal training with guided one-on-one workouts with a trainer designed specifically to meet the member's goals.

Resistance training isn’t only for adults. The Y offers the Youth Strength and Conditioning program for members in grades 6-8, training them to safely exercise in the Y’s Wellness Center. The class teaches youth safety precautions to prevent injury to growth plates, proper form and technique too.

Combining resistance training with cardio training typically results in improved health. Many of our diabetic members have been able to decrease or eliminate medications as a result of a consistent exercise routine. Like medications, exercise comes with side effects. However, these are mostly positive: increased energy, improved hormone regulation, improved mood, better rest, better endurance, less physical pain — thanks to stronger supporting muscles and improved range of motion are just some of the positive side effects of regular exercise.

Add resistance training to your routine and lean up your pocketbook too with less money spent on medical bills, less sick days used and an increase in work production.

At the Y we educate individuals on healthy living which benefits individuals, employers and whole communities. Visit the Y to learn more about how you can join our health movement.

Missy Shilts is a Red Wing Family YMCA staff member and certified personal trainer under National Academy of Sports Medicine.

Tags: lifestyle, health