Strength Training is just for bodybuilders and athletes, it’s time to challenge your assumptions. Strength training offers a host of distinct advantages. Whether or not you’re swinging kettlebells, lifting serious weights, or performing bodyweight moves in your living room.
The fact is, by the time you celebrate your 30th birthday, you have already reached your peak bone mass. And if you’re not careful, your bones can gradually weaken, making them more vulnerable to breaks and fractures. This is often of particular concern to women. Who accounts for a large eighth of the estimated ten million Americans with pathology. To keep your bones strong and durable, you want to challenge them. Strength training is one of the most powerful weapons for bone building according to a searchable review in Clinical Cases in Mineral and Bone Metabolism.
“[Strength training causes] the muscles to pull on the bones, causing them to bend slightly and ‘clench,'” says Michele Olson, Ph.D., FACSM, a senior clinical scholar at Huntingdon College in Montgomery, Alabama. This “squeeze,” she says, will increase the rate of turning and new bone production.
Whether you run, bike, or play recreational sports, regular strength training sessions will keep you healthy and injury-free. Several area units of sports- and running-related injuries are caused by muscle weakness. Notes Janet Hamilton, MA, certified strength and learning specialist. Registered clinical exercise life scientist, and owner of Running Strong in Stockbridge, Georgia. For example, knee injuries in runners typically stem from weak hip muscles, says Hamilton; above all, the medial gluteus muscle drives lateral movement and keeps the hip stable. Strengthening this and other sport-specific muscles will reduce the impact on your joints, tendons, and ligaments, allowing you to run, jump, and dive without pain.
If you’re currently injury-free, you’ll be able to maintain adequate strength with a few workouts a week, says Hamilton. Conversely, if you want to manage the underlying weakness of AN, arrange to do specific rehabilitation exercises 3 to 5 times a week.
Boosts Athletic Performance
Just as strength training will help keep you injury-free, it can even elevate your performance in your sport or activity. “Strong muscles are better prepared to generate greater force, generate greater power, and sustain themselves for prolonged periods before fatigue or failure,” explains Hamilton.
How you structure your strength sessions depends on your main activity. For example, if you’re an endurance athlete, you’ll benefit more from higher-rep exercises (15 reps or more). If you like to play basketball or rugby, look for low-rep exercises (6 reps or less) to build power.
Using data collected from some 80,000 UK residents, researchers at the University of Sydney found that strength training reduced the risk of death from any cause by one-twenty-third and death from cancer by one-thirty-one, regardless of age. if the training referred only to body weight or weight. exercises. If you add a little old-style smart cardio, your risk of death from any cause is reduced by a full twenty-nine. To measure time, the researchers suggest strength training a minimum of 50 to 60 minutes per week and doing a minimum of one hundred and fifty minutes of moderate-intensity cardio hebdomadal.
Prevents Age-related Declines in Muscle Mass
Just as your bones stop accumulating in your thirties, you can also begin to lose muscle mass (also known as sarcopenia) around the same time. Often the older you get, the less progress you make, says Olson. This only speeds up the decline in your strength and makes everyday activities like getting up from a chair and carrying groceries incredibly difficult. Regular strength training can not only help you maintain your current muscle mass, but it can also help you build new muscle. once you lift weights, you injure your muscle fibers. As their fibers repair themselves, they add additional supermolecules to each fiber, ultimately making them denser and stronger, Olson explains.
New analysis from the University of Limerick, Ireland, reveals that lifting weights will alleviate anxiety, particularly once group settings have been exhausted. Analyzing sixteen studies on nearly 900 subjects, researchers found that resistance training 2 or 3 times per week significantly improved anxiety symptoms regardless of session length. To avoid stress, get your friends together for a weightlifting session at least twice a week.
Burns More Calories at Rest
When it comes to burning calories, cardio usually gets all the credit. However, while cardio burns more calories during exercise than strength training, building muscle through strength training allows you to burn more calories when you exercise. this is often because, unlike fat, muscle is metabolically active tissue. In other words, every pound of fat you replace with a pound of muscle increases your basal rate or the number of calories your body burns at rest. According to Olson, a pound of muscle burns about seven calories per day at rest, while fat only burns about 0.5 of that amount.
To specialize in muscle growth (also known as muscle hypertrophy), perform sets of 6 to 12 reps with a moderate weight and limit rest to 1 to 2 minutes between sets, as advised by the Yankee School of Specialty Medicine (ACSM). . Limit your mind: No matter how much muscle you add, it won’t be enough to burn off excess calories from a poor diet. So be sure to include vegetables, fruits, healthy fats, protein, and whole grains.
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