Wise Movement
I'm Niamh Colfer, one of the faculty teachers here at Frog Lotus Yoga International, I'm here to talk about a topic that I love: strength training. As someone who began my movement journey in the gym long before finding my way to yoga, I've experienced the incredible benefits of incorporating strength training into my routine and that of my students.
Why is strength training so important, and how can you integrate it into your life?
I started my movement journey in the gym, I am a fully qualified Personal Trainer and Strength & Conditioning Coach working full time in the industry since 2012. The gym is a place where I can challenge myself and push my limits. But as much as I love the feeling of lifting weights, I began to realise that something was missing and that's when I discovered yoga.
Yoga and strength training complement each other so well, each offering unique benefits that enhance overall fitness and well-being. While yoga nurtures flexibility, mobility, and mindfulness, strength training builds muscle, boosts metabolism, and fortifies the body against injury. Together, they create a perfect balance of strength, resilience, and vitality from the inside out.
The Balancing Act: Yoga and Strength Training
Yoga and strength training complement each other so well, each offering unique benefits that enhance overall fitness and well-being. While yoga nurtures flexibility, mobility, and mindfulness, strength training builds muscle, boosts metabolism, and fortifies the body against injury. Together, they create a perfect balance of strength, resilience, and vitality from the inside out.
The Power of Strength Training: Why It Matters
You might be wondering: why should I bother with strength training? Isn't yoga enough to keep me fit and healthy? The truth is, while yoga is undeniably beneficial, strength training offers a host of advantages that shouldn't be overlooked.
Here are just a few reasons why you should incorporate strength training into your routine:
Bone Health: Strength training stimulates bone growth and helps prevent osteoporosis, especially important as we age.
Metabolic Boost: Building lean muscle mass revs up your metabolism, making it easier to maintain a healthy weight and burn calories more efficiently.
Injury Prevention: Strengthening the muscles around your joints reduces the risk of injury and improves overall stability and balance.
Functional Fitness: Strength training enhances everyday movements, making activities like lifting, bending, and carrying easier and more efficient.
Mental Toughness: Research shows that regular strength training reduces symptoms of depression and anxiety, improves mood, and enhance overall well-being.
Lifespan Extension: Studies have found that maintaining muscle mass through strength training is associated with a longer lifespan. In fact, research suggests that muscle mass is a better predictor of longevity than overall weight or body mass index (BMI).
The Importance of Balance and Posture
Here are just a few reasons why you should incorporate strength training into your routine:
Bone Health: Strength training stimulates bone growth and helps prevent osteoporosis, especially important as we age.
Metabolic Boost: Building lean muscle mass revs up your metabolism, making it easier to maintain a healthy weight and burn calories more efficiently.
Injury Prevention: Strengthening the muscles around your joints reduces the risk of injury and improves overall stability and balance.
Functional Fitness: Strength training enhances everyday movements, making activities like lifting, bending, and carrying easier and more efficient.
Mental Toughness: Research shows that regular strength training reduces symptoms of depression and anxiety, improves mood, and enhance overall well-being.
Lifespan Extension: Studies have found that maintaining muscle mass through strength training is associated with a longer lifespan. In fact, research suggests that muscle mass is a better predictor of longevity than overall weight or body mass index (BMI).
The Importance of Balance and Posture
One of the most significant benefits of strength training is its ability to correct imbalances and improve posture. By targeting specific muscle groups and addressing weaknesses, strength training helps align the body, reducing the risk of injuries and enhancing overall movement efficiency. Plus, by developing a strong, stable core, you'll stand taller, move more gracefully, and exude confidence in every aspect of your life.
Don't Fear the Weights
Despite its many benefits, strength training can be intimidating, especially for beginners. But fear not—lifting weights won't turn you into a bulky bodybuilder overnight. Instead, strength training will sculpt and define your physique, creating sleek, toned muscles that enhance your natural shape and boost your confidence.
Empower Your Body
If you're ready to take your strength journey to the next level, I invite you to join our wise movement program. Together, we'll explore the power of strength training and yoga, creating a balanced, holistic approach to health and wellness. From personalised workouts to expert guidance, our program offers everything you need to unleash your full potential and empower your body from the inside out.
Empower Your Body
If you're ready to take your strength journey to the next level, I invite you to join our wise movement program. Together, we'll explore the power of strength training and yoga, creating a balanced, holistic approach to health and wellness. From personalised workouts to expert guidance, our program offers everything you need to unleash your full potential and empower your body from the inside out.
Practical Tips for Incorporating Strength Training into Your Routine:
Overview
Here are a few more interesting facts about strength training
Muscle Loss with Age
Many people are unaware that after the age of 30, adults can lose up to 3-5% of their muscle mass per decade if they don't engage in strength training. This loss of muscle, known as sarcopenia, can lead to decreased mobility, increased risk of falls, and a lower quality of life.
Bone Health
Strength training isn't just for muscles; it also enhances bone density. Research shows that regular resistance training can significantly reduce the risk of osteoporosis by stimulating bone growth and improving mineral density.
Metabolic Benefit
Unlike cardio exercises, which primarily burn calories during the activity itself, strength training keeps your metabolism revved up long after your workout. Building lean muscle mass boosts your basal metabolic rate, meaning you burn more calories even at rest.
Read more
Mood Enhancement
Strength training isn't just good for the body; it's also a powerful mood booster. Studies have shown that lifting weights can alleviate symptoms of depression and anxiety by increasing levels of feel-good neurotransmitters like serotonin and dopamine.
Heart Health
While cardio gets all the glory for heart health, strength training plays a crucial role too. Regular resistance training can lower blood pressure, reduce LDL cholesterol levels, and improve overall cardiovascular function, reducing the risk of heart disease.
Brain Power
Want to sharpen your mind? Hit the weights! Strength training has been linked to improved cognitive function, enhanced memory, and reduced risk of age-related cognitive decline. It's not just about brawn; it's brainpower too!
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