Muscle strength plays a critical role in our overall health and well-being because it is essential to maintaining good mobility, strong bones, balance and even a healthy cardiovascular system. With muscle mass starting to deteriorate in our 30s and 40s, a regular resistance training programme, that works all the major muscle groups, will help to halt this decline and promote good body strength.
To raise awareness of this important issue, ESPH is launching its #BeStrong campaign. The #BeStrong campaign aims to educate people about the wide-reaching benefits of maintaining and building muscle mass, and how it is important for every age and gender, whether you are 19 or 90! As part of the campaign, ESPH is offering a free strength test so that people can see how strong they are and what improvements can be made. See below for more details and how to book.
Max Sharp, Managing Director at ESPH says, “We really want people to understand how looking after muscles will benefit their lives in so many ways. We also hope to break the misconception that resistance training, or weight training, is about pumping iron and building bulk muscles, when it is actually any form of exercise that makes muscles push or pull against a resistance. People can enjoy resistance training in a number of ways including Pilates, circuit training or Yoga, so everyone can find something that suits them.”
While it is true muscles keep us trim because they burn more calories and therefore less food turns to fat, the benefits of muscle mass go way beyond looking good.
Each year, more studies are drawing exciting conclusions about the positive effects that maintaining and building muscle mass can have on the body, mind and our overall sense of well-being. Many health organisations have produced their own research into the benefits of resistance training and subsequent guidelines on how to build muscle strength.
The Royal Osteoporosis Society says that resistance training has shown to significantly improve spine and hip bone density in postmenopausal women and could play a role in the prevention of osteoporotic fracture. Read more here
Diabetes UK believe a study by Glasgow University proved there was enough evidence to suggest resistance training could reduce the onset of Diabetes 2. Read more here
The Centre for Ageing Well says increasing muscle strength can help people live independently for longer. It also believes that muscle weakness and poor balance are the two common modifiable risk factors for falls, which can lead to injury, hip fractures and make us more likely to end up with a serious injury. Read more here
Another study by Iowa State University concluded that lifting weights for less than an hour a week may reduce the risk of a stroke or heart attack by 40 – 70 percent. Read more here
So, when should resistance training be part of a regular workout? The NHS prescribes at least two sessions of resistance training each week from the age of 19 upwards! Although muscle mass doesn’t start deteriorating until we reach our 40s, and maybe a little earlier for those living sedentary lifestyles, strengthening them from an early age is clearly beneficial.
ESPH wants to see more people living stronger and enjoying healthier muscles. Using our unique eGYM resistance training equipment, we are inviting people to visit the gym and have a FREE strength test to find out how strong they really are. From here our expert team of trainers will recommend suitable exercise classes and programmes. See below for full details of how to book your FREE strength test.
Whatever level of fitness, or body confidence you have, ESPH can direct you to a class that will ensure you are working all major muscle groups and building strength. Here are some examples:
eGYM – There is nowhere else in the UK that has such a comprehensive range of this pioneering resistance training kit. Using the latest technology, each machine in this full body circuit remembers the user and selects the resistance and positioning for an optimum workout. It ensures users are working to their maximum capacity without overdoing it. Read more here
Physiotherapy – If injury or other niggles have prevented you from exercising, a session with one of our physios will help to relieve symptoms, get the blood flowing around that area and re-build strength. Read more here.
Pilates – A concentrated but effective method of improving muscle tone, joint mobility, flexibility and balance. ESPH has a class to suit everyone from 1-2-1 sessions to Total Pilates, our new 55-minute circuit class. Read more here.
Yoga – The graceful elegance of Yoga can be deceptive – this discipline is a fantastic way to build strength and stability in the body. ESPH has a host of different methods of Yoga to choose from so try them all and find your favourite. Read more here
Nutrition – The fuel you put in your body will help supply much needed nutrients to your muscles to prevent fatigue. It is essential to have the right balance of protein, healthy fats and carbohydrates. ESPH’s in-house nutritionist can review your diet and create a menu plan to compliment your strength training. Read more here.
Don’t delay, come and talk to the experts at ESPH about how you can train your muscles. Plus, take advantage of ESPH’s FREE strength test using our innovative eGYM equipment. To book, follow this link and select ESPH as your chosen site, followed by the Fitness Test option and finally eGYM How Strong are you? Alternatively pop into ESPH reception to book your test.