Strength training is sometimes referred to as resistance training or weight training. It is a physical exercise that implies resistivity towards the force generated or produced by the muscles through concentric & acentric contractions.
It is achieved through weight lifting e.g. suspension robes, gym machines, bands, etc. It can also be done through body weight exercise like push-ups & pull-ups.
People originally believed that strength training was only applied to bodybuilders and athletes. This was due to insufficient evidence which supports the healthy benefits besides resistance training.
If you have ever dreamed of having a six-pack or getting bigger biceps, then strength training this is a solution to make your dream come true. Apart from having a six-pack and bigger biceps, strength training assists you in hitting your healthy goals.
In order to attain this training, you require healthy nutrition and be engaged to those people who are specialized in intense training.
Bodybuilding doesn’t just happen accidentally but is just a matter of sacrificial.
Take precaution to follow doctor’s advice on the best training you can engage in if you possess any health issues. You may also work in-line with expertise so that they can train you on your best fit training.
Types of strength training
- Isometric resistance
It involves muscles contraction against a non-moving object, for example a push-up against the floor.
- Isotonic resistance
It involves muscles contraction through a range of motions, for example in weight lifting.
Who doesn’t need a healthier life, look better, live stronger and longer and feel better?
Put more of your strength and efforts towards strength training.
7 Benefits of Strength Training For Your Health And Fitness
Table of Contents
- 1 7 Benefits of Strength Training For Your Health And Fitness
- 1.1 1. Lower abdominal fat and cuts of the body weight
- 1.2 2. Controls the blood sugar levels
- 1.3 3. Reduced cancer risk
- 1.4 4. Strengthening mental/brain health.
- 1.5 5. Improved, strength, mobility and flexibility of the body
- 1.6 6. Strength training helps in chronic disease management.
- 1.7 7. Reduces blood pressure and improves blood lipids
Although many people engage in exercise purely for muscle building or to lose fat, there is substantial healthy evidence the body shows.
1. Lower abdominal fat and cuts of the body weight
The study shows that strength training is the most effective preventive measures when it comes to obesity as compared to cardiovascular exercise. Strength routine training in an exercise burns calories.
It also increases lean muscle mass hence stimulating metabolism rate. this, in turn, helps to overcome obesity and any other health condition that may accompany it. Basal metabolic rate is majorly determined by muscle mass. This is the number of calories that are burned by the body daily for sustaining physiological functions.
It happens in two various ways.
- a) Acutely which is for re-modeling purposes
- b) Chronically for ongoing tissue maintenance
Acutely, strength training leads to muscle micro-trauma that requires re-modeling energy-intensive.
Strength training causes tiny injuries to fiber muscles and the connective muscle tissues used. The body will require a “fix.” The process is referred to as remodeling and needs quite some to carry out the process.
In fact, as per scientific research, regularly-performed strength training increases RMR (Resting Metabolic Rate) by 5-10% for remodeling.
Chronically, resistance exercise which is appropriately performed results in increased muscle mass. This requires a lot of energy for the ongoing maintenance which, in turn, leads to an increased body metabolic rate.
Abdominal fats (also referred to as visceral fat) settle in and around vital organs such as the heart. Strength training prevents or reduces excess abdominal fats hence improving heart health.
— Mayo Clinic (@MayoClinic) March 4, 2017
Research also shows that the heart is directly impacted by strength training. Young men who engage in regular strength training possess good cholesterol or better-functioning HDL as compared to those who do not.
But it has a great impact on HDL.
Longer lifespan is one of the main benefit ones gets from strength training. Grip strength predicts death accurately from any cause.
The current study in nutrition and metabolic compared to the Body Mass Index (BMI) shows that the mass of lean muscles measures the overall health of a person better.
Aerobic exercise for example walking, cycling, and running are well preferred in increasing the rate at which you burn the calories per day. It is also vital in extra shading pounds.
Strength training assists too during the workout.
From the scientific study, weight loss as a result of strength training is achieved as your resting metabolism is increased. It simply means the rate by which the body burns calories when you are not exercising.
Dieters who engage in strength training exercises 4 times per week for a period of 18 months lose the most fat as compared to those who only engaged only in aerobic exercise. They can lose 18 pounds as compared to 10 pounds for those who are non-exercisers and 16 pounds for aerobic exercises.
2. Controls the blood sugar levels
Strength training improves the ability of muscles to absorb and utilize glucose/blood sugar other than building the individual muscles.
In body muscle cells, there are transporters that usually pick up glucose molecules from the blood which then delivers the molecules to muscle cells.
Through strength training their functionality is improved hence picking more glucose from the blood to the muscles hence leading to a decrease in blood sugar level.
3. Reduced cancer risk
Apart from increasing diabetes and heart diseases risks, Visceral promote cancer development.
Visceral fat cell synthesizes high level of fibroblast growth factor-2 or FGF2 which are cancer-triggering protein.
Research further shows that muscle mass has a strong prediction treatment outcome of cancer.
Muscle wasting is the most common cancer treatment complication with a high risk of faster tumor progression, chemotherapy toxicity and lower survival rates.
4. Strengthening mental/brain health.
Brain power can be improved through strength training across a lifetime, but the effect is perhaps the strongest in elders who are suffering from the disease known as cognitive decline.
Men and women between age 55 and age 85 with mild impairment can improve their cognitive score test if they engage in weight training twice-weekly for a duration of 6 months.
However, the decline in cognitive test scores occurs when participants spent most of their workouts stretching.
The main purpose might be ensuring the blood is flowing. Intense strength training increases the rate at which the blood flows, nutrients and oxygen to the brain.
Strength training improves moods and boosts energy levels. It elevates your endorphins level. (a natural opiate which is the brain produces), that improves mood and lift energy levels.
It has evidence that strength training makes you sleep better too.
Runner’s high is affected by a lot of hype. Strength training improves anxiety and symptoms of clinical depression. Endorphins which are triggered by exercise play a big role.
Strength training provides the opportunity of overcoming obstacles in a predictable controlled environment which in turn increases mental resiliency. Lifting moderate weights has the greatest impact on anxiety.
5. Improved, strength, mobility and flexibility of the body
Through strength training flexibility in men and women is improved. Eccentric strength exercises provide the biggest benefit, improving static stretching as well as hamstring flexibility.
Eccentric exercises emphasize muscle lengthening than shortening. An example is lowering the squat phase or bar-raising during lat pull-down.
The most overall and important quality of life and fitness is mobility. During strength exercise, the range of motion is increased through taking your joints in a full range of motion.
All movements, coordination and balances require better muscle base. A weak muscle may result in tendonitis due to the stress applied to the connecting tendons.
Through strength training, the number of collagen fibrils found in tendons and its diameter of collagen and the number is increased hence increasing its strength. This prevents injuries.
The strong body has strong bones.
Strength training significantly increases the mineral density of bones. Any weight-bearing exercise, whereby gravity is pulling you down while you are standing, strengthens and stresses both bones and muscles.
It makes a person stronger and fitter.
This is an obvious benefit and it shouldn’t be overlooked. The strength of your muscle is a crucial thing that enables you to perform tasks you have to perform in a day in day out scenario.
The strength of the muscles starts to lose naturally as an individual gets older.
Exercise impacts body physique and composition. Consistent strength training leads to perceived physical appearance and improved body image. The actual aesthetic result doesn’t matter.
Strength training, which is also referred as resistance training as it involves toning and strengthening your muscles through contraction against the resisting force, because it involves strengthening and toning your muscles by contracting them against resisting force.
Strength training Increases bone mineral density. Bone mineral density is the number of bone-mineral per unit of the bone-tissue. It typically reflects the bones strength.
Weak bones have Low bone minerals (osteoporosis or osteopenia). Hence they can break easily.
Adults who do not perform strength training may experience up to a 3% reduction in bone mineral density every year of their life.
Strength training leads to an increase in density of bone mineral both in older and younger individuals.
In addition, whenever a muscle contract, the bones attached to it are pulled. This leads to cells stimulation within the bones which stimulates the cells within the bone to create structural proteins and then moves minerals into the bones.
At around age of 30 we start to lose 3 to 5% mass of lean muscle per year.
High intensive impact and strength training 40 minutes twice every week show better improvement in functional performance, bone intensity, strength and structure in postmenopausal women who have low bone mass.
The practice doesn’t have any negative effects on anybody. Hence strength training enhances healthy protected bones and muscular muscles.
Aging coupled who are physically inactive gradually experience I able to perform daily basic life activities. These include; picking up things, walking around, standing from the chair and accessing things which are in a high shelve.
The health benefit of this training is that it can reverse or even slow down negative effects resulting from inactive aging. Include that it can slow down and even reverse many of the negative effects of inactive aging.
Some people take supplement to further enhance this process. For seniors works great green drink called Patriot Power Greens by Patriot Health Alliance which gives benefits mentioned above and also reduces back pain.
- Functional abilities
- Movement control
- Walking speed
- Physical performance
The achievement is partly due to the positive effects caused by strength training towards the muscle, strength and body fat levels.
6. Strength training helps in chronic disease management.
Arthritis pain can be decreased through strength training. Type 2 Diabetes patients can accompany strength training alongside a healthy lifestyle which will assist in glucose control.
Physical inactivity, obesity, poor dietary habits and aging relating to a decline in sensitivity of insulin all contribute towards the development of the type 2 diabetes.
The health benefits behind strength training help in management and prevention of diabetes by the following:
- Reducing the level of glycosylated hemoglobin
- Decreasing abdominal fat
- Improve the sensitivity of insulin
- Density increase of type 4 glucose transporter
7. Reduces blood pressure and improves blood lipids
High blood pressure is a condition where blood pressure in arteries is continuously elevated. If left untreated, hypertension may lead to strokes, heart attacks, and any other health problems.
Studies show that 2 or more months involving regular strength training, may reduce both diastolic and systolic blood pressure in arrears touching hypertension.
Strength training 2 or 3 times a week positively reduces the systolic and diastolic blood pressure.
Blood lipid profile refers to blood levels of:
- HDL (high-density lipoprotein)
- total cholesterol
- LDL (low-density lipoprotein)
Dyslipidemia usually means that triglyceride and/or LDL levels are high. Sometimes, the HDL levels may be low.
These are the main recognizers of cardiovascular disease.
Strength training can increase the HDL cholesterol for about 8%-21%, decrease the LDL cholesterol for about 13%-23%, and reduce the triglycerides for about 11%-18%.
When properly performed, strength training is of high benefit to the health of any person. There is a wide range of these training to choose from and are unique depending on the type of exercise you would wish to perform.
Whatever equipment you use, however, regular workouts three or four times weekly will bring you all the wellness benefits of strength training.
Always remember it is better to consult a doctor for the best training. you will be given instruction on how to carry out your training. Maintain you’re health through training.