Physical and mental health benefits of resistance training

Physical and mental health benefits of resistance training:

Here’s a quality list from the Australian Government’s Department of Health and Human Services, Victoria:

“Physical and mental health benefits that can be achieved through resistance training include:

improved muscle strength and tone – to protect your joints from injury

maintaining flexibility and balance, which can help you remain independent as you age

weight management and increased muscle-to-fat ratio – as you gain muscle, your body burns more kilojoules when at rest

may help reduce or prevent cognitive decline in older people

greater stamina – as you grow stronger, you won’t get tired as easily

prevention or control of chronic conditions such as diabetes, heart disease, arthritis, back pain, depression and obesity

pain management

improved mobility and balance

improved posture

decreased risk of injury

increased bone density and strength and reduced risk of osteoporosis

improved sense of wellbeing – resistance training may boost your self-confidence, improve your body image and your mood

improved sleep and avoidance of insomnia

increased self-esteem

enhanced performance of everyday tasks.”

[1]

Which facets of health do you think you could improve the most during the next month or two? by making a small change?
 This needs to be something which you can adhere to and engrain in a new routine. Get a friend or colleague to hold you accountable!
Please comment!

Training for adaptation

The various S&C sessions I run for the public are more than just increasing people’s strength and fitness; people help themselves with above as a by-product. Therefore, knowing I facilitate this is massively rewarding.

When it comes to resistance training, (use of weights, or in cases resistance bands can provide enough stimulus) find something of quality which you enjoy doing.
This must be something you’ll be up for sticking with, for at least a few months so that you can adequately progress, consequently making the adaptions which allow our bodies to then reap these health benefits.
Moving well when developing your resistance training is fundamental, and quality coaching is a necessity.

Mental and Physical links

Last week saw World mental health day. Personally, when I really stop and think about it, pain management (physical and mental link with this), improved sleep, sense of wellbeing are likely at the top of my own list of ‘the why of weight training’. Healthy mind; healthy body (people normally say this the other way around), this cause-effect works both ways.

Which health benefits did you already know?
Which didn’t you know?
Please comment.

Reflections

My previous blog post featured Strength Matters’ ‘6 pillars of health’ podcast.
Do listen to this if you havent yet,
Why not have a go like I did of reflecting on how you are doing with them, out of 10.
Furthermore, getting these right as we go deeper into autumn can often feel harder to attain. Most exercise should leave you energised rather than past fatigue point.

What is interesting also is that no matter how high the level of the individual, getting the foundations right is key.

Mine:
Previous week         –       Following week

Breathing            5             7    I went back to 3 minutes’ focus first thing in the morning in the lounge
Locomotion        4             7    I’d been sitting or standing still too much, not enough walking!
Hydration           7             7    Not bad, always tricky around my work
Daily joint mobility 7         8    I just gave this an extra minute’s thought/day
Diet habits          8             8    (They’re not bad!)
Rest                     6             8    Resistance training properly meant prompted earlier nights & better sleep

I just picked the two easiest to improve on first, I certainly felt the benefits.
Let me know yours!

Bespoke Into training sessions

If you would like to try one of my group training sessions, I have spaces at my bespoke free intro sessions:

For testimonials, check out my promotional video here and my google reviews

Kettlebell training Wed 17 Oct  Mind Body Studio, Westbury Park
https://goteamup.com/p/1529673-ndm-sports-personal-train/e/15162020-kettlebell-training-free-tasters/

Circuits session Thur 18 Oct  BGS sports centre
https://goteamup.com/p/1529673-ndm-sports-personal-train/e/15042548-circuit-training-free-taster-session-for/

Small group personal training Tue 23 Oct BGS sports centre
https://goteamup.com/p/1529673-ndm-sports-personal-train/e/15042518-small-group-personal-training-taster-ses/

If you are considering personal training or small group personal training please also browse here:
https://ndmcoaching.co.uk/personal-training/

[1] https://www.betterhealth.vic.gov.au/health/healthyliving/resistance-training-health-benefits

16/10/2018