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| Strength Training (Photo credit: Rtist MrB) |
There are definitely benefits of cardio for weightlifters, but what about the benefits of strength training for those who want to stay lean?
Most who just do cardio, don't lift weights, because they want to maintain a lean, athletic look, and don't want to "bulk up". However, to achieve the body that most of us want, actually requires, not only losing fat, but adding a lot of lean muscle mass, and the best way to do that, is strength training.
There are other benefits, as well. Most of us start developing sarcopenia, sometime in our 20s. Basically, this means that our body will naturally start losing a little bit of muscle mass, each and every year, unless we do something to counter it. Research has shown that between 20 and 60, we lose up to 40% of our total muscle mass. This can also lead to an increased risk of diabetes, heart disease, and osteoporosis. Also, it leads to shorter lifespan, declining metabolism, and disability as we age.
A lot of people build muscle just to look good, but it's also very healthy. Muscle mass fights the effects of sarcopenia, as well as, but also helps the with metabolic benefits, once thought to be the sole realm of cardio. Basically, having increased lean muscle mass is one of the best things you can do to stave off the effects of aging and disease.
EVERYONE, both men and women, should be doing some form of strength training as part of their exercise regimen. How often, ultimately depends on you, and your health goals, but even if you're just trying to "stay healthy", you should be doing more than just cardio. Ideally, you should do some resistance training, at least twice a week, and you don't need any special equipment. Just some basic bodyweight exercises, like push ups, dips, pull ups, and squats, can increase your overall lean muscle mass.
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