Benefits of Training

With the right training program you can improve cardiovascular efficiency, endocrine and cholesterol adaptations.  You can start at any age.  Any exercise is good, such as stretching, walking or hiking, but you need to incorporate resistance strength training to strengthen bones and improve muscle mass.  A study published in the British Journal of Sports Medicine found that US adults over 40 could live an extra 5.3 years if they were as active as the top 25% of the population.  People are living longer today, and you want to stay healthy as long as you can, and avoid the last 5 or 10 years of your life in pain or unable to do the things you like to do.

Improve bone density, muscular endurance and strength, power and connective tissue (tendons ligaments) strength.  Using a progressive approach to exercise keeps you from getting stagnant and continues to strengthen muscles and bones.  At age 30 peak bone mass is reached.  From age 30-50 you have stable bone mass.  By age 50 you start to see a decline in bone mass.  But, did you know that strength training can build bone.  This can help your posture which helps your core, spine, hip and lower back.  You may have overactive and/or underactive muscles as you age.  Once imbalances are identified, overactive muscles should be lengthened (stretching exercises) and underactive muscles strengthened to restore proper length-tension relations.

A big benefit of exercise is increasing your metabolism and helping you burn more calories, which helps you manage weight.  72% of Americans over 20 years are either overweight or obese. Your body mass index (BMI) should be between 18.5 and 24.9, which is considered a healthy weight. Training for obesity should focus on energy expenditure.  Important exercises include core, balance, low impact cardio (cycling, rowing, treadmill walking) and weight resistance training with higher reps and some circuit training.  You want to stay within a 60-80% range of work capacity (max heart rate) and workout 3-5 days per week.  60 minutes of physical activity or exercise per day contributes to weight loss.  This can be walking or jogging or at home physical activities.

It has been shown that strength training strengthens the immune system (thus protecting you from injury and illness).  Regular exercise has shown to reduce the risk of heart attack, stroke, cancers and diabetes II.  Strong muscles lead to strong bones.  Strong bones can help minimize the risk of fracture due to osteoporosis and other illnesses or injuries.  If you have arthritis, cancer, heart disease, hypertension or diabetes, you can still exercise, but you will need the right type of machines, exercise programs, number of reps with lower intensity.  You can also exercise at home without equipment and even using a chair.

Through regular exercise you can do the activities you love to do.  Exercise increases neuromuscular control (coordination) helping you stay fit and healthy.  Seniors, people 50 plus and tennis athletes will benefit from exercises that focus on flexibility, balance, posture, core, muscular endurance, muscular development and muscular strength that work the hips, back, shoulders, thighs, arms and your grip.

Exercise has a positive effect on your mental health.  You feel and look better, plus you will sleep better.  Exercise, also has profound effects on brain structure itself, and especially in regions most affected by depression and stress. It also provides other, more subtle benefits such as focus, a sense of accomplishment and sometimes social stimulation, all of which are therapeutic in their own right. And while more is generally better, even modest levels of physical activity, such as a daily walk, can pay big dividends for mental health.