SPRINGER: Start pumping iron

Strength training provides many benefits for people of all ages. If you are not currently involved in a regular strength training program, at least two sessions a week, then here are some more reasons why you should be pumping iron.

Starting in their late 30s or early 40s, most people lose about a quarter pound of muscle every year. By the time they're 80, they've typically lost about a third of their muscle mass.

The loss of muscle as we grow older is called sarcopenia. Without muscle, our body's metabolism slows down and connective tissues and bone also become more frail.

Muscle is the absolute centerpiece for being healthy, vital and independent as we grow older, according to Miriam Nelson, author of "Strong Women Stay Young."

Muscle keeps us strong and mobile. Muscle is also where most of our blood sugar, or glucose, goes. When you eat food, glucose goes into the bloodstream and most of it gets deposited in the muscles as stored glycogen. Therefore, adding more muscle can contribute to controlling insulin and reducing your risk of developing type 2 diabetes.

Osteoporosis, which affects men and women, is a loss of bone density. People who strength train not only improve their bone density but their balance. A lack of balance and muscle in older individuals makes a fall a life-threatening event. Strength training that includes life-function activities can decrease your chance of getting hurt from a fall.

Exercise also increases self-esteem and creates a feeling of empowerment. People who have problems sleeping find they can regulate their internal clock by adding in exercise during the day. Those who participate in strength training find that they sleep deeper, longer and have fewer awakenings.

Lower back pain is a common ailment that can be improved through strength training. Many people work all day sitting at a desk and usually have weak abdominal and lower back muscles. Strengthening those muscle can reduce the pain. People who suffer with low-back pain are hesitant to participate in strength training for fear of it making their condition worse. However, if the exercises are chosen and performed wisely, it can make for a dramatic improvement.

Strength training can help turn back the clock. For example, a woman that regularly strength trains and performs aerobic exercise might be closer to 40 years old biologically.

The same goes for a 40-year-old woman that works out on a consistent basis might be closer to a 20-year-old who has been fairly sedentary.

So at any age, if you're exercising you're going to be like a younger person who has not been exercising that much.

The American College of Sports Medicine recommends two to three times a week of strength training as optimal. If you are consistent with at least twice a week, you can get good gains in bone and muscle. Even one day a week is helpful, though not optimal.

A well-rounded program should consist of eight to 10 exercises and take approximately 30 to 45 minutes to complete. Repetitions should range between eight and 12.

Hopefully, these are some reminders as to why you should continue to strength train or consider including it into your routine.

Kim Springer and her husband, Mike, are certified personal trainers and owners of Springer Training. They can be reached at 233-9442 or at their Web site www.springertraining.com.


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