Expert Advice

Acella Pharmaceuticals is partnering with Angila Berni, M.S., SFG II, RYT to bring greater awareness to the importance of thyroid care and education. This post is sponsored by Acella Pharmaceuticals.

Disclaimer: The information provided is for educational purposes only and does not substitute professional medical advice. Consult a medical professional or healthcare provider before beginning any exercise, fitness, diet, or nutrition routine. Acella Pharmaceuticals does not endorse, promote or sponsor any products or brands mentioned in this article. The views expressed here are those of the author.

Hypothyroidism causes the reduction of thyroid hormones T3 and T4. These hormones have a direct impact on metabolism and energy levels. Strength training is one way to help combat some of those effects.

Let’s define a few scientific terms to explain why strength training is so beneficial. Strength training involves using the body or weights to break down muscle fibers and promote muscle repair. The repairing of the muscles causes an increased need for energy in calories, which increases metabolism. Metabolism is the sum of all chemical processes within the body. As metabolism increases, the body uses more calories to maintain homeostasis. Homeostasis is a steady and stable state the body works to maintain. The greater the caloric expenditure throughout the day, the more significant reduction in body fat and the increase in lean muscle mass.

Now that the scientific talk is over, here are some more identifiable benefits of strength training. Using bodyweight or equipment increases energy levels, muscular strength and tone. It increases the number of calories burned throughout the day and promotes fat loss. This is especially beneficial for those with hypothyroidism because hypothyroidism reduces the amount of thyroid hormone and slows metabolism.

Key concepts to know about strength training are sets and reps. Sets are a series of repetitions (reps). Repetitions are the number of times the body performs an exercise in a given set -- for example, three sets of 10 reps while completing a pushup. Rest is the amount of time between sets and varies depending on load. A good rule of thumb is about two to three minutes of rest between sets.

Sample Strength Training Workout

Start by choosing a weight you can lift 10 to 15 times with good form. Each week, increase the resistance, frequency or number of repetitions. This steady increase is called progressive overload. The body responds with increased muscular strength, size and tone by consistently increasing the workload, which in turn increases the metabolism and energy levels. The key to strength training is to constantly improve while maintaining proper form.

Complete the following exercises for three sets of 10 reps (3 X 10).

Bent-Over Row

Weighted Squat Push Ups Leg Raises Things to Remember

1. If you are unfamiliar with strength training, is it best to hire a personal trainer for individualized attention.

2. It is more fun to work out with a friend, so recruit a buddy and create a plan.

3. Logging your progress is helpful and allows you to see your results visually.

4. Always ask questions if you are unsure about something. Most gyms have trainers walking the floor who can help.

5. Optimal benefits are realized when paired with a balanced nutrition plan.

6. Always obtain your primary care physician’s consent before starting an exercise program.

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