Month-long switch from cardio to strength training: My unexpected experiences detailed
In the pursuit of a healthier and stronger body, one individual embarked on a strength training journey that would prove transformative. Starting with bodyweight exercises, they gradually increased resistance using common household items like cans of beans and litre bottles of water.
The author quickly felt a mental shift and a sense of control over their body during the strength training challenge. This was evident as they moved into their second session, where they introduced light weights. During this session, they felt strong, focused, and capable, a marked improvement from their initial foray into the world of strength training.
Emma Simarro, a fitness expert, provided a structured strength training plan for the author. This plan proved instrumental in their progress, as they noticed improvements in their core strength and posture by the third week. Their form also improved significantly by the final week, a testament to their dedication and the effectiveness of the training regimen.
Progress in strength training is achieved through gradual increases in the challenge, such as adding weight, reps, or shortening rest periods. Two to three sessions per week are enough to start seeing changes, and the author was able to do one proper push-up by the second week of their training. By the end of the challenge, they had even invested in their own dumbbells.
The long-term benefits of strength training extend well beyond aesthetic improvements and short-term health gains. Strength training significantly improves bone health, metabolic function, cardiovascular health, and cognitive and psychological well-being.
Improved musculoskeletal system health is one such benefit, with strength training increasing muscle mass, strength, and endurance, while significantly improving bone mineral density. This reduces the risk of osteoporosis, fractures, and musculoskeletal pain. Strength training also boosts metabolism, helps regulate blood sugar, reduces body fat, lowers blood pressure, improves blood lipid profiles, and reduces cardiovascular risk factors.
Strength training positively influences the nervous system, improving coordination, balance, and mobility, thereby promoting easier performance of daily tasks and reducing fall risk. Regular strength training has also been shown to improve cognitive function and alleviate anxiety, contributing to better psychological well-being and quality of life.
Collectively, these benefits support prolonged physical independence, reduced injury and disease risk, and maintenance of mental and physical function, all contributing to increased lifespan and healthspan.
For beginners in strength training, it's important to start with bodyweight movements to master form before adding weights. Consistency in a strength training routine is crucial for seeing results, and visible results can take 4-6 weeks. As we age, strength training can help protect the body long-term by improving muscle tone and boosting bone density, reducing the risk of falls, fractures, and conditions like osteoporosis.
In conclusion, strength training fosters a wide spectrum of long-lasting physiological and psychological advantages that underpin healthy aging, disease prevention, and functional independence, beyond merely improving appearance or short-term fitness markers. These benefits apply across age groups and fitness levels, making strength training a cornerstone of lifelong health strategies.
[1] American College of Sports Medicine (ACSM). (2018). ACSM's Resources for the Personal Trainer. Human Kinetics. [2] National Strength and Conditioning Association (NSCA). (2018). Essentials of Strength Training and Conditioning. Human Kinetics. [3] American Heart Association (AHA). (2019). Resistance Training. Retrieved from https://www.heart.org/en/healthy-living/fitness/strength-training [4] Mayo Clinic. (2019). Resistance Training: How to Get Started. Retrieved from https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/strength-training/art-20047659 [5] National Institute on Aging (NIA). (2018). Exercise and Physical Activity: Your Everyday Guide from the National Institute on Aging. U.S. Department of Health and Human Services. Retrieved from https://www.nia.nih.gov/health/exercise-and-physical-activity
- The author's fitness-and-exercise routine evolved to include both strength training workouts and cardio, aiming to enhance their health-and-wellness.
- As Emma Simarro's structured strength training plan progressed, it incorporated yoga and science-backed fitness techniques to ensure holistic lifestyle improvements.
- The long-term benefits of such a fitness regimen extend past aesthetics, strengthening the body's cardiovascular health, cognitive function, and psychological well-being.
- For beginners starting their journey into fitness-and-exercise, understanding the science behind health and wellness can be invaluable, as found in resources like the American College of Sports Medicine (ACSM), National Strength and Conditioning Association (NSCA), American Heart Association (AHA), Mayo Clinic, and National Institute on Aging (NIA).
