A well-rounded fitness program includes strength training to improve bone, joint function, bone density, muscle, tendon and ligament strength, as well as aerobic exercise to improve your heart and lung fitness, flexibility and balance exercises.
Examples of resistance training:
Free weights
Weight machines
Medicine balls
Resistance bands
Body weight
Health benefits of resistance training:
Improved muscle strength and tone – to protect your joints from injury. It also helps you maintain flexibility and balance.
Weight management and increased muscle-to-fat ratio – as you gain muscle, your body burns more calories when at rest.
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.
A better night’s sleep and avoidance of insomnia.
Increased self-esteem.
Enhanced performance of everyday tasks.
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