Exercise is something that should be a part of your life no matter what your age is. As people age, their strength also diminishes and leaves them dependent on others. For a fit and muscular body, strength training must be included in your fitness regime. Strength training not only increases your endurance and physique but also provides various health benefits. So, hit the gym without further delay and get under those weights.
How Strength Training Benefits You
Strength training has many health benefits that include cardiovascular health, reduced risk of diabetes and even a lower risk of depression. Here are 10 benefits of strength training.
1. Increases Bone Density
Studies show that strength training boosts muscle mass as well as bone density. Research shows that women who lift weights don’t lose any bone density and actually gain an average of 1 percent more bone mass in the hip bones and the spinal cord. On the other hand, women who did not perform any strength training lost 2-2.5 percent of bone mass during the same period. Weak bones can have a negative impact on the overall health of women. One study conducted on women aged between 28 and 39 showed a 3 percent increase in spine and hip bone mineral density after an 18-month strength training program.
2. Lowers Blood Pressure
Strength training also has a positive effect in reducing blood pressure. Regular exercise, including strength training, strengthens the heart muscles and enables it to pump more blood with less effort, which reduces the pressure exerted on your arteries. A study conducted by The University of Arizona showed that strength training had a positive influence on resting blood pressure (RBP) levels. Over the course of the study, strength training participants shifted from the high-normal RBP category to normal RBP levels.
3. Improves Metabolism
Studies have shown that strength training improves metabolism. Beginning in their 20s, most people, especially women, lose half a pound of muscle each year if they don’t practice strength training regularly to preserve it. Once they reach 60 years of age, this rate of loss increases to one pound of muscle every year. Regular strength training helps preserve the muscles and rebuild the lost muscle by improving metabolism.
4. Cuts Diabetes Risk
Strength training is an effective method to reduce blood sugar levels. Over 14 million Americans suffer from adult-onset (Type 2) diabetes, which is worrying as the numbers are only increasing. Research findings show that strength training increases glucose utilization in the body by 23 percent in just four months. Strength training causes the muscles to expand and contract during exercise. This makes the muscles use the sugar content in the blood for energy, which in turn reduces your blood sugar levels.
5. Aids Weight Loss
Fat tissues are inert, while muscles are active tissues that require energy to sustain. People with more muscles can consume more food without piling on the pounds. Strength training is known to increase the metabolic rate by almost 15 percent, which is good news for people involved in weight loss and long-term weight control. Strength training allows you to lose weight more easily and even enables you to eat more without gaining weight. People who perform strength training elevate their metabolism and burn more calories even two hours after their workout.
6. Reduces Depression
Weight training can help people overcome depression. A study was conducted on a group of men and women who suffered from chronic depression. While one-half of the group performed strength training, the other half just received counseling and health information. Three months down the line, almost all the people who performed strength training felt better and did not show any signs that met the criteria for depression. A Harvard study also reveals that 10 weeks of strength training can drastically reduce clinical depression symptoms than standard counseling alone.
7. Promotes Sleep
A study that was conducted on a group of men and women who suffered from chronic depression also brought out interesting findings related to their sleep problems. Ten people in the strength training group also reported sleep difficulties at the beginning of the study. 12 weeks later, six of them reported that they no longer faced sleep related problems and they fell asleep more quickly and achieved deep sleep. They also reported that they woke up less frequently in between sleep and slept longer than before.
8. Retains Muscle Mass During Weight Loss
Weight training increases muscle mass. But, when people go on a diet and restrict intake, 25-30 percent of weight lost is not just fat. Research shows that they also lose lean tissue, muscle, bone, and water. This is where strength training helps dieters by preserving muscle mass while still cutting down on weight.
9. Delays Aging
As people grow older, muscle mass also decreases, especially faster if exercises are not a part of their lives. Lack of exercise leads to muscular degeneration, which causes the skin and the muscles to sag making you appear older than you actually are. Strength training can help you combat age-related muscle loss and maintain a more youthful body. Strength training helps you age more gracefully and can add years to your life.
10. Enhances Quality Of Life
It’s no secret that people who exercise regularly are healthier, stronger and happier. Muscle building enables you to extract more out of life. Everyday activities that you could once perform effortlessly seem almost impossible when you grow older, which is completely natural. But, strength training can help you to sustain your energy longer and perform the same activities with relative ease. Staying in shape improves your confidence and allows you to be more independent.
