Health at 202 Clinic 
 

BENEFITS OF FITNESS TRAINING  

 

 

AGEING 

Strength training has a great benefit for the aged. As we age, we tend to become less active, predisposing to a muscle loss over time. This leads to, amongst other things, diminished functional capacity and physical independence. Strength training can offset the effects of ageing. A study at Tufts University found that even 90 year olds were able to build muscle mass after an eight week strength programme, thereby becoming more mobile and self-sufficient. Strength training will reduce the onset of mechanical ageing injuries. Because strength training can help to increase bone density, or at least minimize bone loss, and help to offset or minimize osteoporosis. 

 

BACK PAIN 

It is estimated that 90% of adults will at some time in their life, experience mechanical back pain in some kind. Strength training can be used to improve spinal stabilization, offset fatigue, reduce shock and gravitational forces acting on the spine. Strong muscles can also provide active stretching to opposing muscle groups thereby helping to balance forces acting on the spine. 

 

BODY AWARENESS 

One of the common features resulting from a sedentary lifestyle is a loss of body awareness. As awareness of self diminishes we become less responsive to health damaging behaviours. Strength training is a great medium for sensitive to their bodies, it’s needs, capacities and limitations. 

 

 

SHORT TERM AND LONG TERM ADAPTATIONS TO FITNESS TRAINING 

 

  SHORT TERM RESPONSES   LONG TERM ADAPTATION   BENEFITS

• Increased blood flow to the working muscle
• Increased activity of the motor unit conduction, activation
• Increased intramuscular temperature
• Increased macro vascularity, blood shunt and temporary increased blood pressure during contraction
• Increased permeability of tissues to blood flow and stored intramuscular nutrients
• Increased use of nutrients and oxygen
• Increased production of metabolites requiring elimination
• Changing Ph levels that eventually result in local temporary fatigue
• Increased heart rate
• Increased ejection function
• Increased stroke volume
• Increased cardiac output
• Increased blood pressure
• Increased ventilation
• Increased immune mobility
• Increased body temperature
• Increased sweating
• TPR decreases
• Arterioles vasodilate to working muscle
• Slight BP increase

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   • Increased muscle fibre size
• Increased muscle contractile strength
• Increased tendon tensile strength
• Increased bone strength
• Increased ligament strength
• Increased heart rate
• Increased heart volume
• Increased resting and maximum stroke volume
• Increased cardiac output
• Increased maximal oxygen uptake and consumption
• Increased lung fusion capacity
• Increased capillary density
• Increased blood flow to the muscles and total blood volume
• Increased mobilisation of free fatty acids
• Increased number of cellular mitochondria
xxxxxxxxxxxxxxxxxxxxxxxxxx		 • Improved work capacity
• Improved metabolism
• Improved physical appearance
• Reduced injury risk
• Ageing retardation
• Reduced mechanical pack pain risk
• Improved body awareness
• Reduced blood pressure, total cholesterol and fat storage
• Increased HDL (good) cholesterol, aerobic work capacity and heart function
• Reduced anxiety, depression, and better management of stress and tension
• Moderation of glucose stimulated insulin secretion
• Reduced risk of heart disease and reduction in secondary incidence of heart attacks

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