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Strength and Power Training Benefits

As your health coach, there are 3 main benefits of strength and power training I'd love to share with everyone!

1. Easing joint pain

Strong muscles support and protect your joints, easing pain

and stiffness and reducing your risk of developing

osteoarthritis. In this form of arthritis, which can show up in

your 40s or 50s, the cartilage that cushions your joints

gradually wears away and abnormal bony growths develop in

the joints. But when strong muscles contract, they take

pressure off the joints, reducing this kind of wear and tear. For

instance, a study published in the journal Arthritis and

Rheumatology suggested that greater quadriceps strength

reduces cartilage loss in the knee. Without strong quadriceps,

the joint bears the brunt of the impact from walking, running,

or other weight bearing activities. Strength training may also

enhance range of motion in many joints, so you'll be able to

bend and reach with greater ease. If you have or develop

osteoarthritis, strength training can ease and improve quality

of life.

2. Body weight and your knees

Too much weight takes a toll on your knees. With each step

you take on level ground, you put one to one and a half times

your body weight on each knee. So a 200 pound person can

put 300 pounds of pressure on each knee. Off level ground,

the news is worse: each knee bears two to three times your

body weight when you go up and down stairs, and four to five

times your body weight when you squat to tie a shoelace or

pick up an item you dropped. If you're 50 pounds overweight,

the simple act of climbing stairs or squatting to move from the

washer to the dryer puts hundreds of extra pounds of force on

your knees. With all this in mind, it's not surprising that

carrying extra weight is related to knee pain and arthritis.

Obese people are 20 times more likely to need a knee

replacement than people of normal weight.

3. Easing joint pain with strength training

Strength training may also enhance range of motion in many joints, so you'll be able to bend and reach with greater ease. In a random controlled study of 32 men and 16 weeks of workouts, men doing strength training alone or combined with cardiovascular training had significantly greater of range motion in all five of the joints tested than men who remained inactive. Among those doing just cardiovascular activities, range of motion improved in only one of the joints that were tested. In one study, women in their 60s or 70s who had knee osteoarthritis or a knee replacement did strength training twice a week for 13 weeks. By the end of the study women had improved their ability to walk, climb stairs and balance. Strength training can definitely ease pain and improve quality of life.




Do you want to feel stronger and healthier this summer in only six weeks? Now is your chance!

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