Why You Need to Start Strength Training Today
2020-07-14
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1From VOA Learning English, this is the Health & Lifestyle report.
2The aging process affects the human body in many ways.
3One thing that happens to all of us as we age is muscle loss.
4Some experts say muscle loss begins around age 50.
5But others say it can start as early as age 30.
6The Harvard Health Publishing website notes that "after age 30, you begin to lose as much as three percent to five percent" of muscle every 10 years.
7They add that most "men will lose about 30% of their muscle mass during their lifetimes."
8Experts may not know exactly when muscles loss starts.
9But they do know this: being inactive can speed up the process.
10Now, the good news!
11Lost muscles are not gone forever.
12Although muscle loss may be a natural part of aging, you can do some things to slow it down.
13It is better to start building muscles when you are younger and in good health.
14But it is never too late to start strength training.
15But what exactly is "strength training"?
16Simply put, strength training is any activity that makes one's muscles stronger.
17We will talk about those exercises a little later.
18But first, let us talk about some of the health benefits of strength training.
19This information comes from Harvard Medical School and the Mayo Clinic, a nonprofit health and research organization in the United States.
20Here are reasons to start your strength training today.
21Harvard University researchers say that strength training puts pressure on your bones.
22And that is a good thing.
23This pressure can increase the thickness or density of bones.
24This can reduce your risk of developing osteoporosis -- a disease that weakens bones, making them easy to break.
25Osteoporosis affects men and women of all races.
26But the Mayo Clinic notes that "white and Asian women - especially older women who are past menopause - are at highest risk."
27Strength training can help you to take control of your weight and even lose weight.
28Muscle weighs more than fat.
29But muscle increases your metabolism, and a higher metabolism helps you burn more calories.
30Strength training can improve your ability to do everyday activities.
31For example, having stronger muscles makes it easier to lift and move things.
32Strong muscles can improve your balance.
33So, your risk of falling or getting injured may be lessened.
34As we age, this can greatly add to your quality of life.
35Experts say strength training can reduce the problems of many chronic -- or long-term -- disorders, such as arthritis, back pain, heart disease, diabetes and depression.
36The Mayo Clinic says some research shows that regular strength training, when combined with other kinds of exercise, may help older adults think and learn better.
37Resistance material is rubbery.
38When you pull on it, it gives your muscles resistance.
39There are many kinds of resistance material.
40They do not cost much and are often sold in sporting goods stores.
41Free weights, commonly used in strength training, are handheld weights.
42They are not connected to exercise equipment; so, we call them "free."
43We also call them barbells or dumbbells.
44If you do not have free weights, you can use any heavy object that is safe to lift.
45Many gyms and health clubs have weightlifting or resistance machines.
46Some people also buy these machines and set them up at home. But they can cost a lot of money.
47Working with free weights or weightlifting machines can be riskier.
48If you are new to weight training, experts suggest working with a trainer or physical fitness specialist.
49This way you will learn the right way to move and avoid injury.
50The Mayo Clinic has this warning for those wanting to start weight training.
51Its experts say you should talk with your doctor before beginning if you:
52have a chronic health condition,
53are older than age 40, and
54have not been active recently.
55If you are using weights, how much should you use?
56The right amount should tire muscles after 12 to 15 repetitions.
57You can slowly increase the amount as you get stronger.
58Also listen to your body.
59If an exercise causes pain, stop the exercise.
60Experts say after the pain goes away you can try the exercise again, but with a lower weight.
61You do not have to use special exercise equipment or go to a gym to do strength training.
62You can use your own body weight as resistance.
63Exercises that use body weight as resistance are usually safer for beginners.
64They can also be easier on the body, and you can do them anywhere.
65Push-ups, plank poses, jumping jacks, side jumps and squats - or deep knee bends - are great exercises for making muscles stronger.
66The experts also suggest warming up before strength training.
67Cold muscles injure more easily than warm muscles.
68Walking for five to 10 minutes is enough to warm up your muscles.
69And give your muscles time to recover.
70They say to rest one full day between exercising each specific muscle group.
71And do not forget that some foods help you build muscle.
72The body breaks down protein into amino acids, which it uses to build muscle.
73So, experts say eat a little healthy protein with each meal -- foods such as chicken, salmon, beans and yogurt.
74And that's the Health & Lifestyle report for this week.
75I'm Jonathan Evans.
76And I'm Anna Matteo.
1From VOA Learning English, this is the Health & Lifestyle report. 2The aging process affects the human body in many ways. One thing that happens to all of us as we age is muscle loss. 3Some experts say muscle loss begins around age 50. But others say it can start as early as age 30. 4The Harvard Health Publishing website notes that "after age 30, you begin to lose as much as three percent to five percent" of muscle every 10 years. They add that most "men will lose about 30% of their muscle mass during their lifetimes." 5Experts may not know exactly when muscles loss starts. But they do know this: being inactive can speed up the process. 6Now, the good news! 7Lost muscles are not gone forever. Although muscle loss may be a natural part of aging, you can do some things to slow it down. It is better to start building muscles when you are younger and in good health. But it is never too late to start strength training. 8But what exactly is "strength training"? 9Simply put, strength training is any activity that makes one's muscles stronger. We will talk about those exercises a little later. But first, let us talk about some of the health benefits of strength training. This information comes from Harvard Medical School and the Mayo Clinic, a nonprofit health and research organization in the United States. 10Here are reasons to start your strength training today. 11Develop strong bones 12Harvard University researchers say that strength training puts pressure on your bones. And that is a good thing. This pressure can increase the thickness or density of bones. This can reduce your risk of developing osteoporosis -- a disease that weakens bones, making them easy to break. 13Osteoporosis affects men and women of all races. But the Mayo Clinic notes that "white and Asian women - especially older women who are past menopause - are at highest risk." 14Manage your weight 15Strength training can help you to take control of your weight and even lose weight. Muscle weighs more than fat. But muscle increases your metabolism, and a higher metabolism helps you burn more calories. 16Improve your quality of life 17Strength training can improve your ability to do everyday activities. For example, having stronger muscles makes it easier to lift and move things. 18Strong muscles can improve your balance. So, your risk of falling or getting injured may be lessened. As we age, this can greatly add to your quality of life. 19Manage long-term health conditions 20Experts say strength training can reduce the problems of many chronic -- or long-term -- disorders, such as arthritis, back pain, heart disease, diabetes and depression. 21Improve your thinking skills 22The Mayo Clinic says some research shows that regular strength training, when combined with other kinds of exercise, may help older adults think and learn better. 23Equipment strength training 24Resistance material is rubbery. When you pull on it, it gives your muscles resistance. There are many kinds of resistance material. They do not cost much and are often sold in sporting goods stores. 25Free weights, commonly used in strength training, are handheld weights. They are not connected to exercise equipment; so, we call them "free." We also call them barbells or dumbbells. If you do not have free weights, you can use any heavy object that is safe to lift. 26Many gyms and health clubs have weightlifting or resistance machines. Some people also buy these machines and set them up at home. But they can cost a lot of money. 27Working with free weights or weightlifting machines can be riskier. If you are new to weight training, experts suggest working with a trainer or physical fitness specialist. This way you will learn the right way to move and avoid injury. 28The Mayo Clinic has this warning for those wanting to start weight training. Its experts say you should talk with your doctor before beginning if you: 29have a chronic health condition, 30are older than age 40, and 31have not been active recently. 32If you are using weights, how much should you use? The right amount should tire muscles after 12 to 15 repetitions. You can slowly increase the amount as you get stronger. 33Also listen to your body. If an exercise causes pain, stop the exercise. Experts say after the pain goes away you can try the exercise again, but with a lower weight. 34No equipment strength training 35You do not have to use special exercise equipment or go to a gym to do strength training. You can use your own body weight as resistance. 36Exercises that use body weight as resistance are usually safer for beginners. They can also be easier on the body, and you can do them anywhere. Push-ups, plank poses, jumping jacks, side jumps and squats - or deep knee bends - are great exercises for making muscles stronger. 37Warm up 38The experts also suggest warming up before strength training. Cold muscles injure more easily than warm muscles. Walking for five to 10 minutes is enough to warm up your muscles. 39And give your muscles time to recover. They say to rest one full day between exercising each specific muscle group. 40Food plays a part too 41And do not forget that some foods help you build muscle. The body breaks down protein into amino acids, which it uses to build muscle. So, experts say eat a little healthy protein with each meal -- foods such as chicken, salmon, beans and yogurt. 42And that's the Health & Lifestyle report for this week. 43I'm Jonathan Evans. 44And I'm Anna Matteo. 45Anna Matteo wrote this story for VOA Learning English using several websites, including the Mayo Clinic and Harvard Medical School and the Cleveland Clinic. The editor was George Grow. 46________________________________________________________________ 47Words in This Story 48benefit - n. a good or helpful result or effect 49menopause - n. the time in a woman's life when she stops menstruating 50metabolism - n. the chemical processes by which a plant or an animal uses food and water to grow, to heal and to make energy 51calorie - n. a unit of heat used to indicate the amount of energy that foods will produce in the human body 52repetition - n. a motion or exercise (such as a push-up) that is repeated and usually counted 53gym - n. sports and exercise taught as a subject in school 54squat - n. A position in which your knees are bent and your body lowered so that you are close to your heels or sitting on your heels. 55plank pose - n. A plank pose is a floor exercise. Put your hands (or forearms) and toes on the floor. This will support your body weight. Your elbows are directly under your shoulders. Your body is straight like a plank of wood. Make sure your head and neck are also straight as you look at the floor. 56amino acid - n. biology: any one of many acids that occur naturally in living things and that include some which form proteins