14 health benefits of strength trainingDocument Transcript
14 Health Benefits of Strength Trainingphoto credit: healthydietingThere are many health benefits of strength training.For the longest time I stayed away from lifting weights in the gym. Two reasonswere, I did not know how to properly use weights, and secondly, I was afraid that Imight become bulky. So I stuck with my long aerobics classes, spinning classes,kickboxing classes and spent lot of time on elliptical, treadmills and bike machines. Ialso religiously took up Yoga classes in an effort to lose fat and increase flexibility.Although Yoga does increase your flexibility, and is a great stretch ( I still do it at theend of my workouts), nothing is better than hitting the weights and hitting themhard! Yes. Lift weights which challenge you and your muscles.If you are serious about losing that stubborn fat in your thighs, calves, arms, belly,back etc try weight training. Women need to lift weights as much as men do.Other terms for strength training are resistance training, endurance training orweights training.Warnings –• Pay attention to your form when lifting weights. Incorrect lifting can lead to injuriesand is not fun. Make a gym buddy who can help you with lifting or if budget allowsyou, hire a personal trainer. YouTube videos are great place to look to practice rightforms when lifting weights.
• Do not work out the same muscle group on consecutive days. Workout differentmuscles on different days. A 2 day break is needed before you workout the samemuscle again. This is required as muscle tissues need 48 hours to rebuild.14 Health Benefits of Strength Trainingphoto credit: GNutritionGHealth1. Build more muscle and prevent muscle lossIt is a sad fact that as we age, we start losing muscle. They process can start asearly as age 20, but after age 35-40 it can really pick up. This muscle loss is alsotermed as Sarcopenia. Lifting weights is therefore important to prevent muscle lossthat normally accompanies the aging process. ST can not only prevent muscle lossbut also build muscle.Women often fear that weight training will make them bulky and masculine. But thisis far from truth. Women simply don’t have the hormones to get that bulky look. Soset aside your fear and hit the weights room in the gym or invest in a pair ofdumbbells.2. Burn more FatStrength training will burn fat faster than any cardio exercise. ST builds muscle andmuscle burns fat. So ditch your long boring cardio sessions and start doing weights.How Strength training burns fat? When we lift weights, our muscle tissues tear
down. After workout, its time to rebuild those muscle fibres. Building muscle (cellularrepair) takes huge amounts of calories, which helps in burning that body fat.3. Create an after burn effectThe term for after burn effect is EPOC (Excess Post-Exercise Oxygen Consumption).It’s the amount of calories you continue to burn after your workout. Research hasshown that strength training burns more calories post workout, much more thanslow cardio.4. Increase your strengthWith consistent training, you will notice an improvement in your lifts. It is a nobrainer that strength training makes your stronger.5. Look better, more defined with more muscle toneLet’s say you have removed all fat from your body by going on a strict diet but youhave no muscle tone. This will NOT result in your dream body. ST gives you a muscletone and builds a curvy body to make you look better.6. Build bone density and fight osteoporosisLifting weights not only builds muscle, it also increases your bone density and buildsstronger bones. Research has shown that strength training can help fightosteoporosis in conjunction with a good diet. Resistance training may promote bonedevelopment, with studies showing 1% to 3% increase in bone mineral density.7. Reduce your risk of injury, back pain and arthritisWith more muscle and stronger bones, you will reduce your risk of injury. .Resistance training may be effective for reducing low back pain and easingdiscomfort associated with arthritis and fibromyalgia and has been shown to reversespecific aging factors in skeletal muscle. 8. Reduce your risk of diabetesStrength training increases your muscle tissues. Muscle will use blood sugar for fueland store blood sugar in the form of glycogen. This mean, more muscle you have,lower your blood sugar, thus reducing your risk of type 2 diabetes. Resistancetraining may assist prevention and management of type 2 diabetes by decreasingvisceral fat, reducing HbA1c, increasing the density of glucose transporter type 4,and improving insulin sensitivity. 
9. Boost your confidence, self esteem and self worth -Regular strength training in addition to healthy diet will give you the fat loss resultswhich you always dreamed of. This will automatically boost your confidence and selfesteem. You will get the feeling of “Yes. I can do it”10. Elevate your mood and fight depression -It makes you feel good on both a chemical and hormonal level. Strength trainingincreases the level of endorphins in your brain. Endorphins have a chemical structuresimilar to morphine. They are considered the “happy” chemical and increase yourfeeling of well-being. Endorphins are natural pain and stress blockers..11. Target your trouble spots and get a curvy figure -Although there is no such thing as spot reduction, and we need to exercise everymuscle group, strength training can be used to target those trouble stops like jigglyarms, back fat, chest fat, love handles etc.12. Better utilisation of your gym time -We are all pressed for time. ST can give you more bang for your buck by burningmore fat and building muscle.13. Slow down the effects of aging –Strength training can prevent age related diseases, thus slowing down the effects ofaging and making you leaner and younger.14. Get the benefits of cardio –Cardio exercises (also called aerobic exercise) are good for your cardiovascularsystem. Any exercise like walking, running, bicycling, elliptical trainers, rowing aregreat cardiovascular exercises which can increase your heart rate. When liftingweights at a fast pace with little or no rest between sets, can elevate our heart rateas well. It’s like killing two birds with one stone.Lift weight and reap the benefits of fat loss!Ref http://www.ncbi.nlm.nih.gov/pubmed/23327448 - Effects of different exerciseinterventions on risk of falls, gait ability and balance in physically frail older adults. A
systematic review http://www.ncbi.nlm.nih.gov/pubmed/21991450 Resistance Training Is anEffective Tool against Metabolic and Frailty Syndromes http://www.ncbi.nlm.nih.gov/pubmed/22777332 Resistance training ismedicine: effects of strength training on health http://www.ncbi.nlm.nih.gov/pubmed/15468581 Influence of physical activityon mental well-being and psychiatric disordersSource:www.fat2fitsteps.com/health-benefits-of-strength-training/