It's a Matter of Strength

In an attempt to stay fit and manage weight, calorie focused gym goers will often hop on the treadmill or elliptical machine for an hour and call it a day. While this emphasis on cardio does help to burn calories, it omits a vital part of maintaining physical fitness and health: strength training!

Strength training, sometimes referred to as resistance training or weight-bearing exercise, has a lot more to offer than simply building and toning muscles. Research has shown it to be imperative for maintaining strong bones as we age, helping to prevent or slow progression of osteoporosis and reduce bone fractures. In addition, strength training helps to increase lean body mass, which has the residual benefits of lowering body fat percentage and boosting both resting and active metabolism. In other words, with a little more meat on your bones you can burn even more calories with that 60 minute cardio workout!

The American college of Sports Medicine recommends doing 8-10 strength training exercises (8-12 repetitions of each) two times per week, in addition to cardio training. Try a mix of some of the following exercise to get yours:

• lift weights (free weights or machines)
• work with resistance bands
• body-weight calisthenics (push-ups, pull-ups, sit-ups etc.)
• Power yoga or Pilates
• Heavy duty housework (heavy gardening, shoveling snow etc.)

What are some of your favorite strength training exercises? Share with us and your peers in the comments.