Why Resistance Training is Your New Best Friend For Weight Loss

Hello, fabulous ladies! 🌟 Welcome back to Wellness Wednesday, your dedicated weekly moment to prioritize your well-being amidst your bustling schedule. Today, we’re exploring the incredible benefits of resistance training and why it's an absolute game-changer for busy professional women looking to lose weight and boost their overall health. Get ready to be inspired, motivated, and maybe even a little bit amused!

Resistance Weight Loss Training (Bands)

Resistance Training: More Than Just Muscles

Let's start with a revelation: resistance training does so much more than help us build strong muscles. A recent study found that women who engage in strength training exercises two to three days a week are more likely to live longer and have a lower risk of death from heart disease compared to those who don't. Impressed? We were too!

"We were incredibly impressed by the finding," says Martha Gulati, director of preventive cardiology at Cedars Sinai in Los Angeles. Out of the 400,000 people included in the study, only 1 in 5 women did regular weight training. Yet, those who did saw tremendous benefits, including a 30% reduction in cardiovascular mortality.

The Importance of Resistance Training

1. Protecting Joints

One of the hidden gems of resistance training is its ability to protect your joints. Physical therapists often recommend it for patients with knee and hip pain because strong muscles support the joints, reducing stress and irritation. "Strength training protects joints, resulting in less stress through the body," says Todd Wheeler, a physical therapist at MedStar Health Physical Therapy in Washington, D.C. So, if your knees could talk, they’d thank you for those squats and table pushups.

2. Burning More Calories

Sure, aerobic exercise like running and cycling burn calories, but resistance training offers a long-term metabolic boost. Building muscle increases your resting metabolic rate because muscle tissue requires more energy. Bryant Johnson, a personal trainer and author of The RBJ Workout, explains, "When you're doing resistance training, you're building muscle. That muscle requires energy." This means more calories burned, even while binge-watching your favorite series!

3. Preventing Injuries and Falls

As we age, maintaining muscle mass becomes crucial. Muscle mass peaks in our 30s and then slowly declines, increasing the risk of falls – a leading cause of death among older adults in the U.S. Richard Joseph, a wellness-focused physician, emphasizes that strength training improves bone density, helping protect against injuries and falls. So, next time you lunge or lift, remember you're fortifying your future self.

4. Controlling Blood Sugar

With about 1 in 3 adults in the U.S. having prediabetes, managing blood sugar levels is critical. Resistance training can help by using glucose for energy during exercise, which clears it from the bloodstream. A recent study found that strength training can be even more effective than aerobic activity in controlling blood sugar in people with diabetes. Now, that’s a sweet deal!

5. Boosting Mood

Feeling blue? Resistance training might just lift your spirits. A meta-analysis published in JAMA Psychiatry found that weight training twice a week or more significantly reduced symptoms of depression. Plus, it has been shown to alleviate anxiety, making it a double whammy for mental health. So, when life gets tough, consider lifting something heavy – your mood included.

Practical Tips to Get Started

Finding Your Groove

Resistance training doesn’t have to mean hitting the gym and lifting massive weights. It can be as simple as using resistance bands, doing bodyweight exercises like pushups and squats, or incorporating small weights into your routine. The key is to find what works for you and your schedule.

Start Small, Think Big

If you’re new to resistance training, start small. Try incorporating a few squats and table pushups into your day. Listen to your body and gradually increase the intensity. Ann Martin, 69, of Wilmington, Del., shares her journey: "I was always the awkward one in gym class back in school days. I shied away from gyms and weight-training machines. But I realized I needed to build more strength, so last year I started working out with a trainer to learn how to use the equipment. It's fun now. I can feel my muscles getting stronger."

Consistency is Key

The Physical Activity Guidelines for Americans recommend at least 2.5 hours of moderate-intensity exercise a week, plus strength-based activities at least two days a week. This might sound daunting, but remember, every little bit counts. "The benefits start as soon as you start moving," says Eric Shiroma, a prevention-focused researcher at the National Heart, Lung, and Blood Institute.

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Breaking the Stereotype

Strength training isn’t just for bodybuilders. It’s for anyone looking to improve their health, boost their mood, and enhance their quality of life. "It's not all bodybuilders trying to lift super amounts of weight," says Shiroma. "There are many ways to incorporate resistance training into your life."

Wrapping It Up

Resistance training is a powerful tool for busy professional women looking to lose weight and improve their overall health. It offers numerous benefits, from protecting joints and burning more calories to preventing injuries, controlling blood sugar, and boosting mood.

So, what are you waiting for? Grab those resistance bands, do a few squats, and join us in making strength training a regular part of your wellness routine. Your future self will thank you!

See you next Wellness Wednesday at 12 PM EST! Click here to register for the live session with Q&A at the end.

Stay strong, stay healthy, stay happy!

References

• Gulati, M. (Study Author), Cedars Sinai, Los Angeles.

• Shiroma, E., National Heart, Lung, and Blood Institute.

• Wheeler, T., Physical Therapist at MedStar Health Physical Therapy.

• Johnson, B., Personal Trainer, Author of The RBJ Workout.

• Joseph, R., Wellness-focused Physician.

• JAMA Psychiatry (Meta-analysis on depression and strength training).

Ladies, it's time to embrace the power of resistance training. Let's lift each other up, one rep at a time! 💪