Why Strength Train? Dasha Libin Anderson, MS, NASM-PES, NASE, M-KBIA
If you take Kettlebell Kickboxing ™ – you know all too well the power, diversity, great results and benefits that come from strength/ resistance training (using weights). But, just in case you needed a little refresher course- here goes…
Strength training can be performed in a great variety of ways with many options and areas of focus. There are hundreds of strength training exercises, tools and routines. Simply put, resistance training exercises can be manipulated to tailor fit almost any goal…
Weight Loss: A proper strength / resistance training routine will increase metabolic rate, build lean muscle and reduce body fat.
Strength training can be performed with high intensity, little rest and a variety of load options… this will get the heart rate going, burn calories and tone the body. Adding and adjusting weight and intensity will create a variety of ‘tailor made’ results for the body.
Improved Balance: Many resistance training routines will focus on the core – creating stability and balance.
Post Injury: A post injury athlete can rebuild strength and stability by tailoring a resistance training workout. An athlete can help heal many types of injuries by strengthening muscles surrounding the injured area.
Injury Prevention: Strengthening muscles and joints will help prevent injury.
Activity: Resistance training will produce increased lean muscle mass, muscle strength, power and endurance. It will enhance performance in sports, physical activity, daily activity and other exercise.
Disease: Resistance training is highly recommended to women and older people for the benefits of increasing and restoring bone density. But strength training has a variety of other benefits “…strength training can be very powerful in reducing the signs and symptoms of numerous diseases and chronic conditions among them: arthritis, diabetes, osteoporosis, obesity, back pain, depression… Tufts University recently completed a strength-training program with older men and women with moderate to severe knee osteoarthritis. The results of this sixteen-week program showed that strength training decreased pain by 43%, increased muscle strength and general physical performance, improved the clinical signs and symptoms of the disease…”
Aging: Resistance training helps prevent Atrophy – muscle shrinking, something that often occurs with age and immobility. Resistance training also prevents osteoporosis – the thinning of bone tissue and loss of bone density.
The beauty of resistance training is the variety, as a small example resistance training can involve kettlebells, resistance bands, free weights, machines and body weight to work out the muscles. It can work different muscle groups, isolate muscles or utilize the total body and with the varieties of training. ANYONE can resistance train and see the results and benefits they want. Resistance training can be as controlled and as challenging as the athlete wants to make it. Resistance training can also mimic the benefits of all the other training options the best- it can create similar benefits as yoga, cardiovascular training and even aspects of flexibility.