Strength training is of upmost importance when it comes to improving longevity as we age and improving quality of life. Gaining muscle not only helps reduce body fat, it also increased metabolism and helps transform the body into a well oiled machine that burns fuel for energy more efficiently! The term “use it or lose it” is 100% the truth and is very important the older we get. Too often than not adults get labeled as “Frail” because society just expects older adults to become that way. What if we can combat that through nutrition and specific exercise?! Well we can!!! 

Why you should add strength training to your workout routine

It is known physiologically that body fat increases over time and lean muscle naturally decreases if no resistance training is implemented into routine. Strength training helps develop strong bones (bones and joints need weight bearing/loading through them to maintain lubrication and integrity), maintain weight (muscle burns more than fat!), and enhance quality of life!

Building muscle contributes to better balance and reduces fall risk and hospitalization and can help manage chronic conditions such as arthritis, back pain, obesity, heart disease, depression and diabetes! 

Per the CDC it is actually recommended to get 2 days of strength training and 75 minutes of vigorous intensity exercise or 150 minutes of low intensity exercises per week. Not even 10% of adults meet the recommendation while 1/3 of Americans are overweight and 1/3 of Americans are obese!

Several studies have shown that high intensity interval training (HIIT) which consistent of several bouts of high intensity exercise (85-95% Max HR) lasting 1-4 minutes with intervals of rest is SUPERIOR to moderate intensity training for individuals with hypertension and improves cardiorespiratory fitness, insulin sensitivity, blood glucose, arterial stiffness and more in hypertensive individuals.

So the time is now to start incorporating resistance training and interval training  into your exercise routine! And if you don’t know how to go about this- go find a physical therapist in your area either online, Instagram Facebook to get scheduled and evaluated to ensure you are initiating  the right training program for you to safely and effectively start changing your life for the better!

About Author

Dr. Kayleigh Coffman

Kayleigh Coffman, a native from Bozeman, MT was brought to the sunny state of Arizona for PT school where she graduated from AT Still University in Mesa, AZ in 2019. Since then she has practiced in multiple settings including skilled nursing facilities, acute care, LTACH, and home health while finding what route God had in store for her. She was introduced to the team at Launch through the “Uncaged Clinicians” FB group in January 2020. Kayleigh and Dr. Dave (Launch owner and founder) hit it off right off the bat and immediately started planning a mentorship program for Kayleigh to join the team part-time to assist in patient care for Dr. Dave and Dr. Jocelyn. Kayleigh has a passion for lifting and endurance training and specifically feels called to assist in the lifelong journey for patients just starting their health and wellness journey to improve their longevity through nutrition and physical exercise. Kayleigh brings such an energy to the team that compliments the other members of the Launch team- she wants to be a “motivation station” for all her patients to achieve their physical and personal goals throughout life! When Kayleigh isn’t at the office you can catch her working out at Suffer City of Gilbert, AZ, laying at the pool, or enjoying a delicious meal on the town.