Weight Training, Resistance Training, Weight Lifting? Yes!
Building and maintaining muscle is critically important, not only in the fight against aging, but in fighting against chronic illness and infections as well. Weight training helps prevent muscle from wasting and combats the frailty that occurs with these conditions. Striving to develop denser muscle mass through resistance training will help build a reservoir of protein tissue in your body.
Strength Training Helps Pain and Inflammation
The more muscle you develop, the more anti-inflammatory chemicals are released from muscle cells, which help immensely in the battle against chronic pain. Another huge benefit to having more muscle cells, is that you will have more mitochondria, which translates into increased energy and less inflammation.
Building muscle also builds a nice reserve for healthy hormone function. In addition, a strong, muscular system acts as an organ of elimination, aiding in the detoxification process. The positive stressor of resistance training will result in your body becoming stronger and more resilient over time, allowing you to adapt immunologically and hormonally.
Weight Lifting Helps Balance Your Hormones
Start slow and small, working your way up with the amount of weight you use. Honor your body, always, by listening to it. By simply moving joints slowly through their ranges of motion, this will help cleanse the joints, preventing weakening and stiffening. It is very important to hire a certified personal trainer to teach resistance training exercises correctly, to prevent injuries and help you reach your fitness goals.
Building Your Body for a Healthy Future
The last key component to fighting these disease processes, is nutrition. A high quality and nutrient-dense diet (with fiber and vitamins) is imperative. Also, sleep, sunlight and positive emotional relationships will also help strengthen and empower your body. Building strength and a resilient, functional body is empowering and will translate positively into every aspect of your life.
1. Byunghun So, Hee-Jae Kim, Jinsoo Kim and Wook Songa. Exercise-induced myokines in health and metabolic diseases. Integrated Med Res. 2014 Dec; 3(4): 172–179. Published online 2014 Oct 5. doi: 10.1016/j.imr.2014.09.007
2. Picca , Lezza,, Leeuwenburgh, Pesce , Calvani ,, Bossola,, Manes-Gravina,, Landi,, Bernabei,, Marzetti, Circulating mitochondrial DNA at the crossroads of mitochondrial dysfunction and inflammation during aging and muscle wasting disorders. Rejuvenation Res.2017 Nov 10. doi: 10.1089/rej.2017.1989
3. Nuria Garatachea, Helios Pareja-Galeano, Fabian Sanchis-Gomar,Alejandro Santos-Lozano, Carmen Fiuza-Luces, María Morán, Enzo Emanuele,6 Michael J. Joyner, and Alejandro Lucia. Exercise Attenuates the Major Hallmarks of Aging. Rejuvenation Res. 2015 Feb 1; 18(1): 57–89. doi: 10.1089/rej.2014.1623.
4. Groennebaek, Vissing. (2017). Impact of Resistance Training on Skeletal Muscle Mitochondrial Biogenesis, Content, and Function. Front Physiol.Front Physiol. 2017 Sep 15;8:713. doi: 10.3389/fphys.2017.00713.
5. Svenia Schnyderand Christoph Handschin. Skeletal muscle as an endocrine organ: PGC-1α, myokines and exercise.Bone. 2015 Nov; 80: 115–125. doi: 10.1016/j.bone.2015.02.008.
6. Smilios, Tsoukos P, Zafeiridis A, Spassis A, Tokmakidis SP.Hormonal responses after resistance exercise performed with maximum and submaximal movement velocities. Appl Physiol Nutr Metab.2014 Mar;39(3):351-7. doi: 10.1139/apnm-2013-0147. Epub 2013 Oct 2.
Contact Dr. Taglio's office. which specializes in Functional Nutrition and Balancing the Nervous System to help heal structural and cellular dysfunction. We are always happy to meet and discuss your needs as an individual, to see if our services may be of benefit to you. Consultations are complimentary. See our website or call our office for upcoming "Wellness and Wine Events” with organic food, low-carb wine and lots of learning.
The opinions expressed here represent those of the author. California Family Fitness will not be liable for any errors, omissions, or delays in this information or any losses, injuries, or damages arising from its display or use. Always consult your physician before beginning any nutrition or exercise program.