Benefits of Resistance Training
Unlike the common belief that Resistance Training will make people, especially women gain more muscle and become bulkier, numerous studies have been proving that in fact, Every workout plan should include strength training. A complete workout routine should incorporate both cardio and resistance, also often regarded as strength training or weight training.
Resistance training has many benefits for the body—from the heart, to your balance, and bones. It can also do wonders for people who want to lose weight as well.
Over the last few years, many studies and researchers have dedicated time and resources to find out the benefits of weight training for people in general, especially for the aging population in their midlife. These studies have found that indeed, resistance training has long been underestimated and would make wonders for the help of people aged 30 years old and above.
As people grow older, they become more and more inactive as they adapt a more sedentary life. Majority spend 8-10 hours sitting on an office chair in front of computers, with little or no time for any physical activity like sports and exercise. Studies show that Inactive adults experience a 3% to 8% loss of muscle mass per decade, accompanied by resting metabolic rate reduction and fat accumulation. Lean muscle mass naturally diminishes with age. which is a condition known as sarcopenia. Resistance training helps maintain and combat the loss of muscle mass by increasing muscular fitness
You’ll increase the percentage of fat in your body if you don’t do anything to replace the lean muscle you lose over time.
Through this findings, the importance of combining cardio and strength training in regular exercise is reiterated. Strength training can help you preserve and enhance your muscle mass at any age.
Benefits of Resistance Training:
- Develop stronger bones. Through resistance training based workouts, your bones can increase density and reduce the risk of osteoporosis, a disease common to older adults. Strength training at the same time promotes bone development. Studies have linked resistance training with 1% to 3% increase in bone mineral density.
- Manage your weight. Like we have established, resistance training is also one of the most effective ways of losing and managing your weight. It can increase your metabolism to help you burn more calories. Research has found that Ten weeks of resistance training may increase lean weight by 1.4 kg, increase resting metabolic rate by 7%, and reduce fat weight by 1.8 kg. This is because as you gain muscle, your body burns more kilojoules when at rest.
- Enhance your quality of life. Strength training may enhance your quality of life and improve your ability to do everyday activities. This includes improved physical performance, better movement control and functional independence. Science also backs the idea that resistance training helps in boosting one’s self-esteem and confidence. This is because strength training helps in improving your body image and lets you in a generally better mood.
- Manage chronic conditions.Strength training can reduce your risk of many chronic conditions that are common today including heart and other cardiovascular conditions, obesity, diabetes, stroke and high blood pressure. People with these diseases can also use the training in managing it by reducing resting blood pressure, decreasing low-density lipoprotein cholesterol and triglycerides, and increasing high-density lipoprotein cholesterol.
- Sharpen your thinking skills. Some research suggests that people who do regular strength training are better thinkers despite their age. Resistance training help in improving thinking and learning skills for older adults. It enhances cognitive abilities, as well as reduce or prevent cognitive decline as we age.
- Reduce Musculoskeletal problems. Resistance training is effective in reducing lower back pain and in easing discomfort associated with arthritis and fibromyalgia. It also helps in protecting the joints and improve muscle strength and tone.
- Improve flexibility, balance, mobility and posture. Weight training also benefits us by Lowering the risk for injuries and slip and fall accidents.
- Manage Pain. Stronger muscles use less effort than weaker ones, which may leave them less fatigued. Musculoskeletal strengthening and development shows significant pain reduction in clinical studies and tests.
- Better Sleep. Resistance training performed three times per week in the morning leads to an improvement in strength and sleep in older participants, studies show.