Strength training has often been associated with serious athletes or individuals looking to bulk up. However, recent research is uncovering a wealth of benefits that come from muscle-strengthening routines. Walking and aerobic exercise are essential, but adding in resistance training exercises, such as curls, push-ups, and squats, can provide physical and cognitive advantages that can’t be achieved through aerobic workouts alone.
Both the federal Physical Activity Guidelines for Americans and the World Health Organization recommend two or more weekly sessions of moderate or intense weight-bearing exercises that target all major muscle groups. Unfortunately, studies show that a majority of Americans fail to meet both aerobic and strength training targets.
Muscle-strengthening activities not only increase heart rate and lung capacity but also stimulate muscle growth. When resistance is applied, microscopic tears occur in muscle tissue, prompting the muscles to repair and become stronger. In fact, research shows that individuals who engage in muscle-strengthening exercises have a lower risk of all-cause mortality and death from cardiovascular disease.
Resistance training also plays a crucial role in slowing down the aging process. As we age, we naturally lose muscle mass, but strength training can counteract this by building lean body mass and improving metabolic health. It also helps prevent osteoporosis and improves bone mineral density, which is especially important for women.
The benefits of resistance training extend beyond physical health. Studies have shown that it can improve cancer-related fatigue, control diabetes, reduce anxiety and depression, and enhance overall quality of life.
Despite these benefits, many individuals shy away from strength training due to its complexity. Unlike aerobic exercises, muscle-strengthening exercises require decisions about body parts to target, equipment to use, intensity, and rest periods. Understanding proper form and technique is essential to ensure effectiveness and prevent injury.
By incorporating strength training into our exercise regimen, we not only improve physical fitness but also reap the countless benefits it offers. So, let’s grab those weights and start reaping the rewards of a well-rounded fitness routine.
Read more here.
0 Comments