If you are still laboring under the misconception that strength training is for bodybuilders, then you have it wrong. Obviously, a number of people get into exercising for different reasons which include muscle building, to lose fat and physical appearance, but there are other reasons that should motivate you into keeping fit. If you haven’t started strength training, you should start investing your time on this key component to improve your overall body health and fitness.
Strength training is meant to help you exercise a particular muscle or muscle group either connected to health issues or for staying fit. If you’re scared of gaining muscle and then lose them after a while, that shouldn’t worry you. Strength training isn’t just about bodybuilders lifting weights in the gym. Regular strength can help you prevent the natural loss of lean muscle. Here are the benefits of strength training that are supported by science.
An increased amount of muscle mass increases metabolism which helps burn fat while you rest. Meaning you have very minimal chances of becoming obese. It’s estimated that regular strength training increases the Resting Metabolic Rate (RMR) by five to 10 percent.
Furthermore, the amount of calories burned per day for a person who does strength training is 1600 calories which are an addition of the number of calories burned by around 80 to 160 calories per day.
Chronic Disease Management
The prevalence of chronic diseases in the U.S. is close to 116 million. Strength training wellness benefits can treat several types of chronic diseases like lower back, osteoarthritis and fibromyalgia pain. Reports show that 14 million Americans with type 2 diabetes can improve their glucose control by practicing strength training. It’s more effective than any other medication that treats chronic pain.
Improved Physical Function
When you begin aging, it becomes difficult to even perform daily basic activities like picking up items from the ground, getting out of a chair and reaching for things on high shelves. Research proves that strength training can slow down or reverse negative effects of inactive aging such as functional abilities, physical performance and walking speed. The impact of strength training on muscle and strength as well as body fat contributes to the physical strength as you age. Focus on getting lean muscle and maintaining it.
Increased Bone Mineral Density
Bone mineral density is the amount of bone mineral per unit of tissues. In people with weak bones, chances are their bone density is low and are prone to fractures. Research suggests that those who don’t do strength training experience a reduction in bone mineral up to three percent every year. Additionally, there is evidence that strength training has positive effects on bone mineral density than any other type of exercise. Although much of the research has been done on older women, studies have shown that young people have higher chances of increasing bone mineral by up to seven percent through strength training.
Lowers Injury Risks
Strong muscle base helps with movement, balance, coordination and injury prevention. In a study on older people who have a higher risk of falling because of weak bones, results indicate that strength training could be more helpful since it reduces the risk of falling by 40 percent compared to those who don’t do strength training. An article published in the International Journal of Sports Physical Therapy states that strength training increases the number and diameter of collagen fibrils in tendons, thus increasing one’s strength and helps prevent injury.
Improved Blood Lipids
Blood lipids are profiled in terms of total cholesterols, high-density lipoprotein (HDL), that is the (‘good’ cholesterol), low-density lipoprotein (LDL), that is, the (‘bad’ cholesterols) and triglycerides. Risk of cardiovascular disease is brought about by high triglyceride or low-density lipoprotein. Improvements in blood lipid levels are one of the health benefits of strength training. Also, strength training increases HDL cholesterols by 8 to 21 percent, while decreasing LDL cholesterol by 13 to 23 percent.
Improved Brain health
Older adults suffering from cognitive decline have high chances of recovering as a result of strength training. That doesn’t mean that other groups of people wouldn’t have improved cognitive power from this exercise. The effects of strength training on the brain lasts a lifetime. Starting early means you improve and protect your brain from memory loss much earlier. The idea behind strength training is to get your blood flowing to every part of the body including the brain.
The health benefits of strength training depend on the specific type of exercise you want. With that in mind, you can reap numerous and often unique benefits of strength training very easily. You should consult with your doctor or seek assistance from a certified trainer before beginning this exercise regimen. This helps avoid going overboard on the exercise especially if you have some medical issues.
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