8 Benefits of Weight Training
Many people believe that weight training is only for athletes. However, weight training helps strengthen muscles, increase bone density, burn fat, and so much more. Here are Eight Reasons to adjust your daily routines and make sure Weight Training is involved.
1. Strengthen Your MusclesRegular weight training will help strengthen your muscles, tissues and tendons. This assists in improving your motor performance and can also decrease your risk of being injured.
2. Increase Your Bone Density
Keeping mobile makes for healthier, stronger bones. Unfortunately, your bone density has a tendency to decrease as you get older and your chance of developing osteoporosis also increases as you get older. One of the best things that you can do to protect against bone loss is to perform weight training on a regular basis. Three recommended exercises include: squats, lunges and step-ups.
3. Helps Burn Fat
A study done by the Boston University showed that regular weight lifting helped activate the type II muscle fibers. When those muscle fibers are activated, they help increase metabolism. The researchers also found that weight training can help increase metabolism even if one does not change his or her diet. They concluded that weight training is effective for fighting obesity.
4. Reduce Depression Symptoms
There have been many studies done to show that aerobic exercise was effective for reducing symptoms of mild depression. One report published by the Primary Care Companion to Journal of Clinical Psychiatry in 2004 showed that weight training is just as effective for reducing depression symptoms. The study involved 40 women. Half of the women ran while the other half lifted weights for eight weeks. The results of the study showed that both groups noticed an improvement in their symptoms.
5. Reduce Your Risk of Diabetes
The number of people being diagnosed with diabetes is growing. The World Health Organization predicts that 350 million people will have this condition by the year 2030. Lifting weights can reduce your risk of diabetes. A study showed that lifting weights for 150 minutes per week can reduce the risk of diabetes by 34 percent. Combining weight training with cardio exercise can cut the risk of diabetes by 59 percent.
Even if you already have this condition, you can still benefit from lifting weights. Resistance training makes it easier for you to control your blood sugar. The body uses glucose for energy during resistance exercise.
6. Improve Your Heart Health
You can keep your heart in good shape and help lower blood pressure by as much as 20 percent with regular Weight Training. This means that weight training can be as effective for lowering blood pressure as some medications. High blood pressure is one of the many conditions that can threaten heart health.
7. Reduce Back Pain
If you suffer from back pain, then lifting weights may seem counterproductive. However, lifting weights can help reduce back pain. In fact, a 12-year study showed that weight training is 80 percent effective for reducing back pain. Focuses on weight training that encourages core strengthening is key: Planks / knee planks, chest press/pass, leg raises all performed with a doable but challenging weight.
8. Improve Your Balance
Weight training helps stabilize your muscles and improve your balance. This can reduce the risk of falls, which is one of the leading causes of death in people who are over the age of 65. One legged balance, Liftoff and weight shifts are all great starts to improving your balance.