As a physical therapist, many of my patients are surprised when I recommend strength training first to those who have not exercised for a while.
Many people have the false belief that cardio training should be first. The fact is that strength training offers a variety of health and fitness benefits in much less time than cardio training. It also offers benefits that you do not typically get from cardio.
When done correctly, strength training also has a significantly lower risk of an exercise-related injury and is appropriate for adults of all ages and abilities. Almost anyone can learn to do it effectively and safely in just a few sessions.
Intensity Matters A Lot
One of the advantages of strength training is the high level of intensity control you have during training. The reason this matters is that we know that a higher intensity of effort during training produces amazing results in much less time. Essentially, your training stimulus is telling your body (and brain) to improve everything. This method is fully adjustable to your individual abilities.
Reversing Muscle Decline
After age 35, we see a significant decrease of lean muscle and strength with each year. While this process is natural, it is very undesirable since it has a negative impact on how we feel and how our body functions as a whole. Doing cardiovascular exercise is an inefficient strategy for reversing muscle loss.
Strength training reverses muscle decline very effectively and in much less time than most people think. As little as one session of about 20 minutes per week is sufficient for most people.
Strength & So Much More
Strength training improves strength and endurance, but it also works to prevent common diseases such as diabetes, heart disease and cancer.
It also has a positive effect on our mood and cognitive ability. It even helps to balance our hormone profiles. All with that one session of 20 minutes! Isn’t that great news? To get the results you want, you don’t have to spend hours in a crowded gym.
How to Start Smart
To maximize both your results and your safety I always recommend starting with a personal trainer. Good trainers will teach you what you need to know about smart strength training by providing you with feedback on your posture, breathing and movement techniques.
I also recommend using resistance machines to start out. Slow-motion resistance training with a high intensity of effort is particularly effective and safe of these machines, and it takes very little time. It is a safe and effective way to start strength training as a health practice.
Check out fit20, a local fitness studio that specializes in a customized strength training program led by a personal trainer, with three locations in Jacksonville – Jax Beach, Tapestry Park/Southside and Nocatee.
