If you are serious about improving your overall health and quality of life. It's time to consider incorporating strength training into your weekly routine. In this article, we'll dive deeper into the importance of strength training and why it deserves a spot as the 4th habit in The FIVE90 Challenge.
1. Build/maintain muscle mass.
Muscle plays a crucial role in your health and longevity. Unfortunately, as you age, you will begin to lose muscle mass. This process, known as sarcopenia, can accelerate after the age of 35, with a yearly muscle loss rate of 1-2%.
For those over 60, this loss can escalate to 3% per year.
Strength training is a powerful tool against age-related muscle loss. It's the only form of exercise that can significantly increase muscle mass, helping you maintain strength and vitality as you age. Muscle contractions drive our movements, from walking to carrying, and proper muscle function is essential for posture and overall mobility.
Additionally, muscles serve as a protective shield for vital organs while strengthening our joints, ligaments, and tendons. In essence, your muscle mass directly impacts your quality of life, making the case for more muscle equal to a happier, healthier, and longer life.
2. Increases metabolism.
Your metabolism is the engine that converts food and drinks into energy. Strength training has a dual impact on your metabolism:
Increases BMR: Your Basal Metabolic Rate (BMR) accounts for 60-70% of your daily energy expenditure. It represents the energy your body uses to perform basic functions like breathing, digestion, and circulation. Unlike fat, muscle is active tissue, burning approximately 13 extra calories per kilogram gained. Over time, this can lead to significant calorie burn—just gaining 5 kilograms of muscle can mean an additional 65 calories burned daily, or up to 455 calories per week.
Excess Post-Exercise Oxygen Consumption (EPOC) is another metabolic advantage of strength training. After a workout, your metabolism remains elevated for a period, sometimes lasting minutes, hours, or even days. During EPOC, your body consumes more oxygen and burns additional calories compared to its pre-exercise state. Notably, strength training and High-Intensity Interval Training (HIIT) trigger the highest levels of EPOC. Research shows that strength training can burn an extra 50-200 calories post-exercise, not including calories burned during the session itself.
3. Increases Bone mineral density (BMD) As we age, our bodies become more susceptible to injuries and fractures. Osteoporosis, a common condition in older populations, weakens bones, making them fragile. Simple accidents like slips or falls can result in severe bone damage.
Strength training is often recommended for individuals with osteoporosis because it not only increases muscle mass and joint stability but also enhances bone density. This added bone strength can reduce the risk of fractures and improve overall bone health.
The benefits of strength training are undeniable. It's a cornerstone habit that can transform your life, making everyday activities easier and more enjoyable. By building and maintaining muscle, boosting your metabolism, and increasing bone density, you'll be on the path to a happier, healthier, and longer life.
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