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Resistance training can be an effective too to improve functional
qualities such as power, strength, and muscle size, as well as
functional improvement in sports performance and activities of
daily living. In addition, research is suggesting benefits of
injury prevention with a program of resistance training.
There are three main areas of benefit for resistance training.
The first component is bone. Bone adapts to the stresses we place
on it. Out of a variety of exercise programs, resistance training
is shown to have the greatest effect of increasing bone mineral
density. This helps to reduce the risk of osteoporosis and
fractures.
A substance called collagen helps to form the frame work of
connective tissue for the body. Although the research to show the
effect of resistance training on these structures, some evidence
of increasing the size of the ligaments and tendons does exist. A
proportional gain in the size of the connective tissue structures
is seen compared to the gains of muscle mass.
Resistance training also has an increase in strength and size
of muscle mass. These effects are seen both in the younger, more
active population as well as in the elder population. This is
extremely important in terms of injury prevention. Fall prevention
with resultant fractures is a major concern with an aging
population. Resistance training can be an effective tool in
reducing an individual’s risk.
While considering the benefits of resistance training, it is an
important next step to consults with a competent individual to
help tailor a program to your needs. It is also imperative to
check with your physician and be evaluated prior to beginning any
exercise program.
(Adapted from the American College of Sports Medicine)
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