Team Weightlifting Challenge for 2013: We have Lifted 2,309,320 lbs Together!

Benefits of Resistance Training:

Arthritis Relief * Restoration of Balance * Reduction of Falls * Proper Weight Maintenance * Improved Glucose Control * Healthy State of Mind * Sleep Improvement * Healthy Heart Tissue - CDC 2012

Team Franciscan Center: Weight Training Benefits Confirmed!

Jon Dolph Fitness Room Supervisor

 Weight training has shown to be beneficial across every age group, including seniors and even those with chronic illness. Some of the most noteworthy benefits include decreased fear of falling and diminished age-related declines in muscle mass, strength, and muscular power.

Resistance training can enhance muscle mass and function even in 90 year old subjects (McComas 2005). Individuals over the age of 90 have been shown to make significant strength gains on a weight training program (Fiataron et al. 1990). Furthermore, long term involvement in weight training appears to increases absolute strength capabilities and slow down strength loss.

Muscular power improved significantly in the elderly (average age of 77 years) when performing high velocity resistance training. The largest power improvements were seen on leg press exercise, performed with 60-70% of bodyweight. The power improvements were associated with significant improvements in walking ability.

Elderly (ages 67 to 97 years of age) who participated in a free weight program reported a decreased fear of falling in addition to increased functional performance (Brill, et. al. 1998).

Team Fitness Gurus No. 25: Resistance Training

Resistance training has been found to improve balance, strength, and cognitive function. In addition, research finds that over the course of resistance training executive control is improved in the brain, and students reports less depression and anxiety. From recent research, improved self-esteem and quality of sleep are also benefits of resistance training. There are three types of resistance training: Isotonic resistance or lengthening of muscles as when using kettle bells or free weights Isometric resistance or moving against immovable resistance that does not lengthen the muscle or involve the joint such as when lifting your own body weight or when doing some types of crunches Isokinetic resistance or movement that allows a person to workout using a constant weight or resistance such as when using some gym machinery. Variety is important in your training to reduce boredom and to avoid overuse of muscles and joints. Since the brain thrives on variety this might be a great exercise group to add to your workouts. It is recommended that you discuss your goals and special fitness needs with a physician or personal trainer before you begin.