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Episode 67: The benefits of Resistance Training
Why is resistance training recommended?
- If you have T2D –
- can reduce plasma glycosylated hemoglobin levels
- Increase muscle glycogen stores (this is important for anyone, not just people with T2D). More available “quick” energy. Think zombies chasing you and you need to run NOW.
- In a study by ADA (American Diabetes Association) there was a reduction in medication needed by 72% of participants in a blind study.
- For women who are aging there is evidence of increasing type ii muscle fibers in as little as 8 weeks of beginning a resistance training regime.
- Muscle quality improves with strength training in older people.
- Contributes to the maintenance of functional abilities, and prevents osteoporosis, sarcopenia, lower-back pain, and other disabilities
- These are the physical issues that affect most people as they age.
- 2-3 sessions per week
Who should be doing resistance training?
- EVERYONE. Especially if you are an adult who has not exercised in a long time or if you are getting older.
What are the basic movements that people should focus on?
According to Mark Sisson (Primal Blueprint)
Move frequently and at a slow pace! Time under Tension is the most important rule to remember. . . AND FORM!
How long should/how many times per week should you exercise with resistance training?
- Depends on your schedule and goals
- If you are just starting out, try twice a week for the first four weeks and then reassess
- Optimally you should be resistance training at least 3-4 days per week for 30 minutes
But what about my cardio?!?!?!
- Cardio is important but the studies seem to be showing that it is resistance training and movement that are more effective with weightloss and longevity.
What about core?
- Since the core is such an importance muscle group and is involved with almost every single action taken in daily life, you can (and should) exercise your core EVERY DAY.
- No you will not burn out.
How long until I see results? I want them washboard abs.
- Everyone is different
- Depends on the load/routine/commitment
- Abs are made in the kitchen. Your diet is going to be the thing that creates tone and definition more than how much weight you lift.