Benefits of Cardio and Strength-Training Exercise

By Barbara C. Bourassa
If you’re someone who works out on a regular basis, you already know the answer to this question: what are the benefits of cardio and strength-training exercise?
While I could answer that question by quoting numerous studies, I’d rather tell you why I got up with the birds this morning to take a 6 a.m. spin class, why I set aside a couple of hours each week to lift weights, and why regular exercise will always be a part of my life.
It feels goodFor starters, I’m a happier person when I exercise. There’s nothing like an hour of sweating on the bike to relieve stress, in part because the sweat helps cleanse away toxins, and in part because I like the rush of feel-good hormones, called endorphins, that follows my workout. I’m much calmer after my workout, and I’m less likely to feel anxious, stressed, or frazzled during the day. If I skip exercise for three or four days in a row, I can feel the anxiety and “grouchy germs” start to build up, and I know I need a good workout to clear my head.
I have increased energyWorking out also gives me more energy, and it gives me mental clarity. On the days that I’ve moved my body, I’m more likely to cruise through my work and household tasks, chugging along with steady energy and an even mood. I also feel better about myself, because I’ve done something good for my heart, my muscles, and my figure. Let’s face it—as we age, we’re more likely to build up fat reserves or suffer from sagging skin. Working out keeps my legs tight and muscular, and it helps keep my arms toned. What’s more, doing my core exercises on a regular basis keeps my lower back from hurting. When I’m tired at 8 or 9 .p.m, I know I’ve put in a full day, and I can go to sleep without guilt.
I maintain my weightBy working out every day, I’m able to eat enough to keep me satisfied, but not worry too much about counting calories. If I’ve overdone it at the dessert tray, I can offset those calories by working out, thereby keeping a steady balance between calories in and calories out.
I look and feel fitLet’s face it—summertime means bathing suit time. Everyone wants to feel good when they’re less covered up, and because I work out regularly, I feel more comfortable in my skin. No, I don’t have a perfect figure, and yes, I could probably reduce my body fat, but knowing that I work out gives me confidence when I’m walking down to the water’s edge or throwing the football with my boys. Instead of comparing myself to all the very thin women on the beach, I think about how strong I am and how far I can bike without feeling tired. This is especially important as I age, as being athletic gives me a very real feeling of accomplishment and a different appreciation for my body.
I’m strongI lift weights two times per week, and I’m proud of how strong I am. When I’m not in the weight room, however, I’ve noticed that strength training really gives me a lot of everyday strength, also known as functional fitness. Whether I’m carrying groceries, using the weed wacker in my backyard, or kayaking with my kids, I’m strong enough to hold my own. What’s more, I’m rarely sore the next day unless I’ve really overdone it.
It’s good for my jointsWhen many people think of strength training, they think of toning muscles or reducing fat. While these are both benefits of lifting weights, it also benefits the surrounding joints, ligaments, and tendons, and helps prevent brittle bones, as lifting weight stimulates bones to produce more calcium.
I’m fighting the effects of agingOne of my favorite fitness experts, Judith Sherman-Wolin, has a good way of describing muscle: she calls it anti-aging tissue. Judith, author of Muscle Your Way Through Menopause and Beyond, says weight training is critical for women as we age because being strong gives you a great sense of strength, confidence, and beauty. As we get even older, being strong can also help ensure independent living, including walking and caring for yourself.