THE ROLE OF STRENGTH TRAINING IN MANAGING OBESITY
Obesity is defined as having excessive body fat, which increases the risk of many chronic diseases such as diabetes, cardiovascular disease and some cancers. A combination of genetic predisposition, unhealthy lifestyle habits like poor diet, lack of physical activity and environmental factors often contribute to this diagnosis.
Diet and exercise are significant in managing obesity. While most people associate weight loss with cardio exercises like running, cycling or swimming, strength training is a crucial component often overlooked.
Strength training involves using resistance to build muscle and improve strength, endurance and fitness. It can take many forms, such as lifting weights, body weight, resistance bands or machines. Unlike cardio exercises that primarily focus on burning calories during the workout, strength training has long-lasting effects on metabolism and helps burn more calories throughout the day.
Benefits of Strength Training for Obesity Management
- Increases Muscle Mass and Metabolism: One of the main benefits of strength training is that it helps build lean muscle mass. The more muscle mass a person has, the higher their resting metabolic rate (RMR). RMR is the number of calories we burn at rest to maintain vital body functions like breathing, circulation or cell repair. According to research, every extra pound of muscle tissue burns around 50 extra calories per day. Therefore, increasing muscle mass through strength training can have a significant impact on long-term weight management.
- Improves Insulin Sensitivity: People with obesity often have insulin resistance, which means their bodies are less able to control blood sugar levels. Regular strength training has increased insulin sensitivity, leading to better blood sugar control and reduced risk of developing diabetes.
- Promotes Healthy Aging: As we age, our muscle mass naturally declines. This can lead to an increase in body fat and a decrease in metabolism, making it harder to manage obesity. Strength training helps maintain muscle mass, keeps metabolism active and prevents age-related weight gain.
- Enhances Mood and Mental Health: Obesity not only affects physical health but also significantly impacts mental health. Regular strength training has been shown to improve mood, reduce stress and anxiety and boost self-esteem and confidence. This is due to the release of endorphins, also known as ‘feel-good’ hormones, during exercise. Endorphins are neurotransmitters produced by our brain that act as natural painkillers and mood enhancers.
Incorporating Strength Training Into Your Daily Routine
Obesity is a complex issue that cannot be managed by diet or exercise alone. Combining a healthy diet with regular strength training is an effective way to prevent, reduce or manage obesity. It helps with weight loss and has numerous other health benefits that contribute to overall well-being. So, if you’re struggling with obesity, add strength training to your fitness plan for optimal results. However, it is important to work with trained and knowledgeable individuals initially for guidance of effective strength exercises, form, intensity and frequency.
Tandem Strength & Balance
Strength training is not just about building muscles and looking fit, it is also an essential part of leading a healthy life. At Tandem Strength & Balance, we understand the importance of strength training in maintaining overall health and well-being. Our team of licensed physical therapists are dedicated to helping individuals win their fight against obesity through customized strength training programs.
Each individual’s journey is unique, and our physical therapists tailor strength training programs to meet those specific needs. From initial assessment to continued support, we are with you every step of the way, ensuring you have the resources, knowledge and encouragement to succeed. Through consistency and dedication, our clients not only see improvements in their physical health but also experience enhanced mental and emotional well-being, leading to a more balanced and fulfilling life. Contact us for a free in-home consultation to discuss how we can help.
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.