Why is it so important to include weight training in your exercise routine?  And the benefits that some of you may be wondering about. There are many.  It helps with your activities of daily living, helps burn fat, improves bone density, lowers risk if diabetes, ect.  Here are a few reasons.

1.) Muscle conquers Fat: We all have muscle fibers in in our body, and each one is used depending on the intensity of the training.  We have Type I which are fatigue resistant, and Type IIA which are semi fatigue resistant, Type IIB easily fatigued, and Type IIC which are rarely used. We build our Type II muscle fibers when we are lifting weights, and helps benefit our whole-body metabolism.  An increase in muscle Type II fibers can reduce body fat and help prevent obesity.

2.) Fights against Bone Loss/Osteoporosis: Weight training helps reduce the risk of loosing bone mass and loosing muscle.  When you weight lift yours muscles are stressed which is a good thing.  This helps your bones become bigger and stronger.

3.) Improved Heart Health: Weight training believe it or not helps with your blood flow and arteries.  According to a study done by researchers at the College of Health Sciences’ Department of Health, Leisure and Exercise Science at Appalachian State University found that  moderate-intensity strength training had a 20% decrease in blood pressure  a benefit equal to or surpassing that of taking anti-hypertensive drugs. The blood flow-improving effects of resistance exercise persisted for about 30 minutes after the end of a training session and continued for as long as 24 hours in people who trained regularly 30- 45 minutes a few times a week.

4.) Helps Control Blood Sugar: Weight training can help regulate blood glucose.  Weight training helps with the growth of white muscle.  This helps with lowering blood glucose, because we use glucose for energy.  Fact; we have different colored muscles from red to white.  Red muscle is involved with fat oxidation used for energy benefiting endurance athletes, and white muscles are important for weight lifters.

5.) Helps with Back-pain: If you are experiencing back aches lately consider lifting.  This helps with strengthening your core which supports your spine. Try squats, planks, step-ups are examples.  First use try without weights and then add on the resistance.

So if you are home or at the gym, and are looking to bump up your exercise routine, consider adding weights. It will help you become more leaner, and toned. Remember quality over quantity. Start off lifting at your own pace.  Over-time start progressing by adding weights, adding sets, adding reps, and of course more training days.