Metabolic Syndrome & Strength Training
Metabolic syndrome is a health condition that is becoming increasingly common, especially among older adults. It is a cluster of conditions, including high blood pressure, elevated blood sugar levels, excess body fat around the waist and abnormal cholesterol levels. Having metabolic syndrome increases the risk of developing severe health problems like heart disease, stroke and diabetes.
While there is no definitive cure for metabolic syndrome, lifestyle changes can improve the management of this condition. Strength training is one powerful lifestyle change that has been proven effective in managing metabolic syndrome.
Strength training involves resistance against muscles to improve strength, endurance and muscle mass. It is usually associated with bodybuilding and weightlifting, but it has many benefits beyond just building muscles. Regular strength training has been shown to positively impact metabolic syndrome by addressing its key components of high blood pressure, insulin resistance, excess body fat and low bone density.
How Strength Training Helps With Metabolic Syndrome
Strength training has multiple health benefits that make it a powerful tool for managing metabolic syndrome:
- Reduces excess body fat: One of the main characteristics of metabolic syndrome is excess body fat around the waistline. This type of fat, also known as visceral fat, is linked to an increased risk of heart disease and diabetes. Strength training helps to build lean muscle mass, which burns more calories than fat, even at rest. This leads to decreased overall body fat and explicitly targets visceral fat.
- Improves insulin sensitivity: Insulin resistance, where the body’s cells become less responsive to insulin, is a critical component of metabolic syndrome. Insulin regulates blood sugar levels, so when the body becomes resistant to it, it can rise and lead to diabetes. Research has shown that strength training can improve insulin sensitivity, leading to better blood sugar control.
- Lowers blood pressure: High blood pressure is another hallmark of metabolic syndrome. Studies have shown that regular strength training can lower blood pressure, even in people with hypertension. This is because strength training improves blood vessels’ blood flow and flexibility.
- Increases bone density: Osteoporosis, a condition where bones become weak and brittle, is more common in older adults and women with metabolic syndrome. Strength training helps strengthen bones by putting stress on them, stimulating their growth and increasing bone density.
Tips For Incorporating Strength Training Into Your Routine
If you have metabolic syndrome or are at risk, incorporating strength training into your routine can significantly benefit your health. Here are some tips for getting started:
- Please consult with a professional: Before starting any new exercise routine, it is essential to consult with a healthcare professional or state-licensed physical therapist.
- Start slow and progress gradually: It’s essential to start with lighter weights and focus on proper form before increasing the intensity of your workouts. Gradually increase your weight as you become more robust to avoid injury.
- Mix it up: Incorporating different types of strength training, such as free weights, machines, bodyweight exercises and resistance bands, can keep your workouts exciting and challenge different muscle groups.
- Add cardio: While strength training has many benefits, it’s essential also to incorporate cardiovascular exercise into your routine. This can include activities like walking, swimming or cycling, which can help improve heart health and aid in weight loss.
In conclusion, incorporating strength training into your regular exercise routine can have significant benefits in managing metabolic syndrome. It is recommended to engage in strength training at least two days a week, along with cardiovascular exercises for optimal results. Always consult with a healthcare professional before starting any new exercise regimen, and be sure to listen to your body and adjust accordingly. With consistency and dedication, you can effectively manage metabolic syndrome and improve your overall health.
Support Every Step Of The Way
At Tandem Strength & Balance, we understand that starting a new fitness routine can be challenging and that every individual is different and may have varying fitness levels and health goals. That’s why we believe in offering personalized programs to our clients for optimal results. Our team takes the time to get to know each client, their medical history, any injuries or limitations and their fitness goals. Based on this information, our physical therapists design a customized strength training program that addresses not only the individual’s specific needs but also challenges them to reach their full potential.
Our goal is not just to help individuals achieve their fitness goals, but also to empower them with the knowledge and tools to maintain a healthy lifestyle in the long run. Contact us today to start your journey towards a healthier lifestyle.
RESEARCH PROVES
Everyone starts to lose strength within 3-5 days after strength training has stopped. So many older adults can not afford to lose any strength because they are just getting by.
DID YOU KNOW?
As physical therapists, we continue to challenge all of our clients in a way that caregivers and families can’t. We address the root cause of their mobility issues and help older adults build strength so they can enjoy their independence and keep living costs lower.