Why Strength Train?
Benefits of
Strength Training
-Strength
training can improve body composition by maintaining or increasing lean muscle
mass and decreasing percentage of body fat
-Strength training can improve bone mineral density and may delay
or help prevent the onset of osteoporosis by reducing loss of bone mineral
density
-Strength training can reduce the risk of injury during
participation in other sports or activities
-Strength training raises the metabolism, which allows for more
calories to be burned at rest, and during activity.
-Strength training increases muscular endurance, which results in
an increased ability to perform activities of daily living
-Strength training may reduce anxiety and depression leading to
overall psychological well-being
-Strength training can potentially decrease resting diastolic and
systolic (blood pressure)
-Strength training improves glucose tolerance and insulin
sensitivity
-Strength training can potentially improve flexibility
-Strength training can improve blood cholesterol
Eat For Strength
-Time your meals
and snacks! 30-60 minutes before strength training eat a snack containing
primarily carbohydrate with a small amount of protein. This will provide muscles adequate fuel. An
example is a turkey sandwich, or a 6-ounce container of yogurt.
-After strength training aim
to refuel the body as soon as possible with the nutrients muscles crave to
recover and build, protein. Aim for approximately 10-20 grams of protein with
25-35 grams of carbohydrate. Some
examples include: An egg white and cheese sandwich (use 2 egg whites, 1 slice
2% cheese and 2 slices of 100% whole wheat bread), or a half-cup of 2% cottage
cheese and an apple.