Posted by Stephen Messineo on Mon, Feb 01, 2010 @ 12:51 PM
Resistance training exercises have been shown to improve muscle strength, metabolism, and endurance. But what effect does resistance training have on improving your overall lifestyle. In other words, how does it help you to do your daily activities such as walking, lifting objects, work, or maintain balance?
Many people rely on other forms of exercise to stay in shape, maintain balance, and normal function. These include aerobic or cardiovascular exercise, yoga, and pilates. Although these are all great forms of exercise, one needs to remember that resistance training is a key exercise component that should be included with other forms of exercise to maintain total body fitness and function.
This is why our programs here emphasize a variety strength training exercises even when a member is performing an "Energy Day" or cardiovascular routine. Resistance exercises increase core strength and stability allowing you to bend down and pick up items with decreased risk for injury and improved balance.
Resistance training improves balance by increasing lower extremity and core muscles ability to stabilize joints against ground forces and other forces the body comes up against. Finally, resistance training of the lower extremities improves explosive power and muscle endurance allowing for increased walking speed with less fatigue and risk for balance loss.
A study by Holviala, Jarrko H.S. et al. backs these statements. Holviala and company looked at how a 21-week resistance-training program improved balance, functional capacity, and strength in middle age to older women. The program was performed twice a week by a group of 48 women ages 52 and up. Results showed significant improvements in functional balance, walking speed, and extensor strength of the lower extremities (1).
So when you are going through a strength training day, remember the benefits of doing so will help you either maintain or improve your capacity to perform all of life's daily functional, work related, and recreational activities including walking faster and maintaining your balance.
Reference:
1) Effects of Strength Training on Muscle Strength Characteristics,Functional Capabilities, and Balance in Middle-Aged and Older Women. HOLVIALA, JARKKO H.S.; SALLINEN, JANNE M.; KRAEMER, WILLIAM J.; ALEN, MARKKU J.; HÄKKINEN, KEIJO K.T. The Journal of Strength & Conditioning Research. 20(2):336-344, May 2006.