Strength Training 8 Remarkable Health and Fitness Advantages

Boost Your Health With Strength Training - Medixgo
Boost Your Health With Strength Training - Medixgo
Strength Training

If you’re eager to discover an exercise regimen that offers a multitude of health benefits, look no further than resistance training. Research has shown that strength training also referred to as weight or resistance, can enhance heart health, balance, bone and muscle resistance, and support weight management.

resistance training involves targeted exercises designed to improve muscular strength and fitness by challenging specific muscle groups against external resistance. This resistance can be applied using free weights, weight machines, or your own body weight, as defined by the National Academy of Sports Medicine (NASM). The fundamental principle of resistance training is to load and overload muscles, compelling them to adapt and become stronger over time, according to Neal Pire, CSCS, an ACSM-certified exercise physiologist.

It’s crucial to emphasize that resistance training isn’t limited to elite athletes; it plays a pivotal role in preventing age-related muscle loss, known as sarcopenia.

At its core, resistance training revolves around functional movements such as lifting, pushing, and pulling, which enhance muscle and coordination needed for everyday activities. Ramona Braganza, a celebrity personal trainer certified by Canfitpro, explains that while the term “strength training” might sound intimidating to some, it’s all about enhancing your ability to move safely and effectively in daily life, whether it’s lifting objects, carrying groceries, bending down, or getting up after a fall.

According to the U.S. Department of Health and Human Services’ Physical Activity Guidelines for Americans, children and adolescents aged 6 through 17 should incorporate resistance training into their daily 60 minutes of physical activity three days a week. Adults are advise to engage in moderate or intense muscle-strengthening workouts targeting all major muscle groups at least two days per week.

Now, let’s delve into the top eight ways strength training can significantly benefit your overall health:

Resistance Training Makes You Stronger and Fitter:

Muscle strength is essential for daily activities, and strength training helps you achieve it by contracting your muscles against resistance. There are two main types of resistance training: isometric resistance and isotonic strength training.

Resistance Training Protects Bone Health and Muscle Mass:

As we age, we naturally lose lean muscle mass. High-intensity resistance and impact training, even just 30 minutes twice a week, can improve bone density, structure, and resistance, particularly in postmenopausal women.

Strength Training Helps Your Body Burn Calories Efficiently:

Strength training boosts your metabolism, leading to a higher rate of calorie burning, even after your workout. This process is known as “excess post-exercise oxygen consumption.”

Strength Training Helps Keep the Weight Off for Good:

By increasing muscle mass, resistance training helps you burn more calories, even at rest. Combining resistance training with a reduced-calorie diet can be particularly effective for fat loss.

Resistance Training Helps You Develop Better Body Mechanics:

It enhances balance, coordination, and posture, especially in older adults, reducing the risk of falls.

Resistance Training Can Help With Chronic Disease Management (and Prevention):

Studies have shown that strength training can alleviate symptoms in individuals with various chronic conditions, including diabetes and heart disease. It may also prevent chronic mobility problems.

Strength Training Boosts Energy Levels and Improves Your Mood:

Strength training releases endorphins, improving mood. It can also contribute to better sleep, further enhancing your overall well-being.

Resistance Training Has Cardiovascular Health Benefits:

Alongside aerobic exercise, muscle-strengthening activities help lower blood pressure and reduce the risk of heart disease. Research suggests that combining resistance training with aerobic exercise is particularly effective in heart disease rehabilitation.

Incorporating strength training into your fitness routine with Medixgo can yield numerous health benefits, making it a valuable addition to your lifestyle regardless of your age or fitness level. Remember that consistent practice, proper form, and adequate rest between sessions are key to maximizing these advantages.