Strength training and its benefits

Muscles:

There are three types of muscle tissue: Visceral, cardiac, and skeletal. Visceral muscle is found inside of organs like the stomach, intestines, and blood vessels and they makes organ contract to move substances through the organ. Found only in the heart, cardiac muscle is responsible for pumping blood throughout the body. Skeletal muscle is the only voluntary muscle tissue in the human body—it is controlled consciously. Every physical action that a person consciously performs (e.g. speaking, walking, or writing) requires skeletal muscle. Weight training provides a stress to the muscles that causes them to adapt and get stronger; similar to the way aerobic conditioning strengthens your heart.

 

Weight Training:

Weight training can be performed with free weights, such as barbells and dumbbells, or by using weight machines. You can also increase your strength through other types of resistance exercises, such as by using your body weight or resistance bands.

 

The benefits of weight training:

Strength training will add definition to your muscles and give men and women alike more fit and toned bodies. But working out with weights does so much more:

Strength training helps keep the weight off for good

Not only does strength training aid in shedding pounds, it helps maintain weight loss, too. A recent study revealed that women who followed a weight-training routine 3 times a week increased the amount of calories burned in normal daily activity (in addition to those burned during exercise), helping them to maintain their current weight.

 

 

Strength training protects bone health and muscle mass

After puberty, whether you are a man or a woman, you begin to lose about 1 percent of your bone and muscle strength every year. One of the best ways to stop, prevent, and even reverse bone and muscle loss is to add strength training to your workouts.

 

Strength training makes you stronger and fitter

Strength training is also called resistance training because it involves strengthening and toning your muscles by contracting them against a resisting force. There are two types of resistance training:

  • Isometric resistance involves contracting your muscles against a non-moving object, such as against the floor in a push-up.
  • Isotonic strength training involves contracting your muscles through a range of motion as in weight lifting.

Both make you stronger and can get you into better shape.

 

Strength training helps you develop better body mechanics.

Strength training has benefits that go well beyond the appearance of nicely toned muscles. Your balance and coordination will improve, as will your posture. More importantly, if you have poor flexibility and balance, strength training can reduce your risk of falling by as much as 40 percent, a crucial benefit, especially as you get older.

 

Strength training plays a role in disease prevention.

Studies have documented the many wellness benefits of strength training. If you have arthritis, strength training can be as effective as medication in decreasing arthritis pain. Strength training can help post-menopausal women increase their bone density and reduce the risk of bone fractures. And for the millions of people with type 2 diabetes, strength training along with other healthy lifestyle changes can help improve glucose control.

 

Strength training boosts energy levels and improves your mood.

Strength training will elevate your level of endorphins (natural opiates produced by the brain), which will make you feel great. As if that isn’t enough to convince you, strength training has also been shown to be a great antidepressant, to help you sleep better, and to improve your overall quality of life.

 

Strength training translates to more calories burned.

You burn calories during strength training, and your body continues to burn calories after strength training, a process called “physiologic homework.” More calories are used to make and maintain muscle than fat, and in fact strength training can boost your metabolism by 15 percent — that can really jump start a weight loss plan.

 

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