If you knew that a certain type of exercise can benefit your heart, improve your balance, strengthen your bones and muscles, and help you lose or maintain weight, wouldn’t you like to do it? Well, research shows that weight training can offer all of these benefits and more.
According to America, strength training – also known as strength or endurance training – is a physical activity that aims to improve muscle strength and shape by training a particular muscle or group of muscles against it. Load. Union of the heart. .
“The key is to tone and contract your muscles so they need to adapt and strengthen,” said Neal Pire, CSCS, ACSM Certified Physiologist for Training and Account Manager at Englewood Gym in Englewood, New Jersey.
And what everyone needs to know is that strength training isn’t just about lifting weights in the body gym. Regular strength or resistance training is helpful for people of all ages and body shapes to prevent age-related natural muscle loss (sarcopenia is the medical term for this loss). It can also be helpful for people with chronic conditions such as obesity, arthritis, or heart disease.
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In essence, strength training relies on functional movements – lifting, pushing, pulling – to build the muscles and coordination needed for daily activities, says Ramona Braganza, a UN-certified celebrity based in Los Angeles. . Canfitpro.
“The term weight training is scary to some people, but it improves your ability to move safely and effectively in your life,” she says. For example: you can take something and put it on the shelf, carry the groceries to the door, crouch and pick up something or get up after a fall. “To get rid of the dirt, you have to recruit the upper body muscles, the muscles of the abdomen, legs and buttocks,” says Braganza.
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The United States Department of Health (HHS) guidelines recommend for physical activity in the United States that children and adolescents between the ages of 6 and 17 include 60 minutes of strength training in their physical activity three days at the week. Adults should do moderate or intense strengthening exercises that target all muscle groups two days a week. Right arrow up
And you should relax between vigorous workouts.
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“It doesn’t get better while you train, but as long as you stay,” says Pire. “You should give yourself a day of strength training so that your body can recover from the lifting or resistance stimuli and build muscle tissue.”
How vigorous exercise helps your health
Aside from the thoughtful (and often Instagram) benefit of increasing muscle tone and definition, how does strength training help? Here are just a few of the many options.
1. A solid workout makes you stronger and more resilient
This advantage is obvious, but it shouldn’t be forgotten. “Muscle strength is important for making everyday life easier,” says Pire, especially as we age and lose muscle naturally.
Resistance training is also called resistance training because it involves strengthening and toning the muscles by bringing them together against resistance. According to the Encyclopedia of Behavioral Medicine, there are two types of resistance exercises: an upward arrow
Isometric resistance involves contracting muscles against an immobile object, such as towards the floor.
2. Intensive training protects bone health and muscle mass
Up to the age of 30 we lose up to 3-5% of our muscle mass per day. Ten years of aging, notes Harvard Health Publishing.
According to a study published in the October 2017 issue of the Journal of Bone and Mineral Research, functional performance improves just 30 minutes of intense endurance and effective training twice a week, as does bone density, structure and strength. Low bone mass – and no negative effects.
The HHS guidelines for physical activity also state that muscle-building activities help anyone maintain or gain muscle mass, strength, and endurance, which is important for healthy bones, joints, and muscles as they age.
3. Weight training helps your body burn calories efficiently.
Each exercise helps speed up your metabolism (the rate at which your body burns calories at rest throughout the day).
With aerobic activities and weight training, your body continues to burn calories after weight training as it returns to a relaxed state (in the form of energy expenditure). According to the US Training Council, this is a process known as “post-exercise excessive oxygen consumption.”
However, when you train for strength, weight or endurance, your body needs more energy depending on how much energy you are exerting (i.e., the more you exercise, the more energy you exert). So you can enhance this effect depending on how much energy you put into your workout. This means that you burn more calories during exercise and your body heals and more calories after exercise.
4. Intense exercise will help you keep your weight down forever.
Because strength training increases post-workout oxygen intake, it can help trainers lose more weight than just aerobic exercise, Pire explains. “[Resistance or strength training] keeps the metabolism going after surgery, much longer than aerobic exercise.”
This is because lean tissue is generally a more active tissue. “When you have more muscle, you burn more calories, even while you sleep, than if you are thinner,” he says.
A study published in the journal Obesity in November 2017 found that dieters who exercised four times a week for 18 months lost more fat (around 18 pounds). versus £ 10 for non-athletes and £ 16 for aerobics instructors).
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You can further reduce body fat, especially when weight training is combined with a reduction in calories from food. People who combined weight training and dieting for four months reduced fat by improving muscle mass better than weight training or diet alone, found a small study published in the International Journal of Sports Nutrition and Fitness Metabolism in January 2018. arrow up
5. Solid workouts will help you develop better body mechanics.
Previous research shows that weight training is also good for balance, coordination and posture. Right arrow up
A review published in the November 2017 issue of Aging Clinical and Experimental Research found that muscle mass increased by up to 37% by doing at least one strength training session per week, either alone or as part of a multidisciplinary program. Strength, 7.5% increase in muscle mass and 58% increase in functional capacity (associated with the risk of falls) in weaker and older adults.
“Balance depends on the strength of the muscles that hold the legs together,” explains Pire. “The stronger these muscles are, the better your balance is.”
6. Comprehensive exercise can help cure chronic diseases
Studies have shown that weight training can help relieve symptoms in people with many chronic conditions, including neuromuscular diseases, HIV, chronic obstructive pulmonary disease, and some cancers.
7. Solid exercise increases energy levels and improves mood
According to metadata from 33 clinical studies published in JAMA Psychiatry in June 2018, strength training has been shown to be a legitimate treatment (or supplemental therapy) for relieving symptoms of depression.
“Each workout improves your mood because it increases your endorphins,” Pire explains. As for intense exercise, however, further study of the neurochemical and neuromuscular responses to that exercise provides further evidence that it is beneficial for the brain, she says.
According to a study published in the January-February 2019 issue of the Brazilian Journal of Psychology, there is some evidence that weight training can help you sleep better. right arrow And we all know that sleeping better can keep you in a good mood for a long time.
8. Exercise has cardiovascular health benefits
In addition to aerobic exercise, HHS-based muscle-building activities help improve blood pressure and reduce the risk of hypertension and heart disease. right arrow.