We all know that strength training enhances the musculoskeletal system’it increases strength and muscle mass and maintains or increases bone density. Aerobic training simply doesn’t provide those benefits.
Scientific research now shows that strength training helps decrease bodyfat and increase insulin sensitivity.1,2,3,4,5 Increased bodyfat and insulin insensitivity are risk factors associated with diabetes, and recent research indicates that the same syndrome is associated with colon cancer.6,7
Resistance training also decreases gastrointestinal transit time, and that means more protection against colon cancer.8 Lifting weights appears to lower blood pressure as well, so people with borderline hypertension can move into the normal blood pressure range.9,10 Strength training also contributes to functional strength, meaning that the tasks of daily living exert much less stress on the cardiorespiratory system.11,12
Not only does strength training help make you stronger, but it also appears to protect against three leading diseases. There’s a plethora of research that verifies its power. IM
References
1 Miller, J.P., et al. (1994). Strength training increases insulin action in healthy 50-to-65-year-old men. J App Phys. 77:1122-1127.
2 Treuth, M.S., et al. (1994). Effects of strength training on total and regional body composition in older men. J App Phys. 77:614-620.
3 Treuth, M.S., et al. (1995). Reduction in intra-abdominal adipose tissue after strength training in older women. J App Phys. 78:1425-1431.
4 Treuth, M.S., et al. (1995). Energy expenditure and substrate utilization in older women after strength training: 24-h calorimeter results. J App Phys. 78:2140-2146.
5 Rubin, M.A., et al. (1998). Acute and chronic resistive exercise increases urinary chromium excretion in men, as measured with an enriched chromium stable isotope. J Nut. 128:73-78.
6 Hu, F.B., et al. (1999). Prospective study of adult onset diabetes mellitus (type 2) and risk of colorectal cancer in women. J Nat Can Inst. 91:542-547.
7 Ma, J., et al. (1999). Prospective study of colorectal cancer risk in men and plasma levels of insulinlike growth factor (IGF-1) and IGF-binding protein-3. J Nat Can Inst. 91:620-625.
8 Koffler, K.H., et al. (1992). Strength training accelerates gastrointestinal transit in middle-aged and older men. Med & Sci Sports & Ex. 24:415-419.
9 Martel, G.F., et al. (1999). Strength training normalizes blood pressure in 65-to-73-year-old men and women with high normal blood pressure. J Am Ger Soc. 47:1215-1221.
10 Kelley, G.A., et al. (2000). Progressive-resistance exercise and resting blood pressure; a meta-analysis of randomized controlled trials. Hyperten. 35:838-843.
11 Hurley, B.F., et al. (1988). Resistive training can reduce coronary risk factors without altering VO2 max or percent bodyfat. Med & Sci in Sports & Ex. 20:150-154.
12 Parker, N.D., et al. (1996). Effects of strength training on cardiovascular responses during a submaximal walk and a weight-loaded walking test in older females. J Cardiopul Rehab. 16:56-62.
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