Strength or resistance exercises (lifting weights or weights - iron exercises) and its benefits for females and males!

 


Strength training, also known as resistance training, is a physical activity designed to enhance muscle fitness.  By training special muscles against external resistance.  And these exercises include free weights, or machines that carry weights or dependence on the body weight itself.  The basic principle of this exercise is to apply additional load to certain muscles, to increase their size, adaptation, and make them stronger.


 Strength or resistance training is not just limited to bodybuilders, and weight bearing at the gym.  Strength and resistance training also helps prevent the natural loss of lean muscle mass that results from aging.


 This means that it is essential to keep resistance training exercises as an essential part of your overall physical fitness.  And these exercises benefit individuals of all ages.  It is considered more necessary for individuals who suffer from chronic diseases such as obesity, arthritis, and heart disease.


 It is recommended to rely on resistance training exercises at least twice a week.  And targeting the legs, buttocks, back, abdomen, chest, shoulders and arms.


 Barbell exercises or weightlifting aren't just limited to young adults, as is common practice.  And it doesn't have to be aimed at building massive muscles and bodybuilding, as we think.  It is a way to enhance the overall health of the body.  And draw the contours of the body in a coherent manner.  Burn fat and prevent diseases such as diabetes and lower back pain.  In addition to its importance in enhancing the psychological state and getting rid of depression and a sense of happiness.


 In my article today, God Almighty willing, I will review the health benefits resulting from practicing strength and resistance exercises.  I hope you will find the required benefit, and thanks for the follow-up.


 Benefits of resistance training and continuing to lift weights:


 Burn more fat:


 Continuing to practice resistance exercise helps in boosting metabolism (the rate of metabolism at rest, that is, fat burning at rest).  These exercises help in burning fat during and after exercise.


 When doing a sport of lifting weights, for example, the body needs more energy, depending on the amount of energy or resistance and the difficulty you perform.  This means more calories consumed during exercise.  And more calories consumed after exercise, while at rest.


 Relieving symptoms of depression:


 Strength training increases levels of endorphins, a brain neurotransmitter that boosts mood.


 Preventing osteoporosis:


 With age, muscle mass naturally decreases.  And it is important for many women, considering that their muscle and bone mass is smaller than men.  After menopause, as a result of decreased levels of the female hormones estrogen and progesterone, muscle mass and bone density decrease rapidly.  This increases the risk of osteoporosis.


 Doing resistance training helps combat this problem.  When the muscles get used to the exertion as a result of carrying weights, the mass of these muscles becomes larger and stronger.  The bones also get used to this activity and become stronger.


 Reducing the risk of diabetes and controlling the level of sugar in the blood:


 In a report, the World Health Organization states that 350 million people are expected to have diabetes by 2030.  Diabetes is a common cause of death.  Where it ranks seventh in the cause of death in various parts of the world.


 Studies indicate that for a person who continues to exercise strength exercises at a rate of 150 minutes per week (30 minutes five times a week), the risk of diabetes decreases by 34%.


 Whether you have diabetes or carry the risk factors that lead to the disease, continuing to exercise weight bearing several times a week, helps in regulating the level of sugar in the blood.


 Promote heart health and blood pressure:


 In a study conducted at Appalachian State University in the United States of America.  Changes in arteries and blood flow were monitored after 45 minutes of moderate-intensity weight training.  The results of the study showed a significant decrease in blood pressure by 20%.  And it is equivalent to the benefit resulting from taking antihypertensive drugs.


 The effect from improved blood flow after resistance training (or iron training) lasted for about 30 minutes after completing the exercise.  And for those who continue to exercise weight bearing at a rate of 30 - 45 minutes a few times a week, the effect of improving blood flow in each round of training, lasts for 24 hours.  Which maintains the health of the heart and the prevention of diseases of the arteries and blood vessels.


 Prevention of lower back pain:


 If you work in an office, you know that sitting behind a workbench all day can damage the back and cause pain and stiffness.


 Weight bearing may help strengthen the muscles that support the spine.  It reduces the discomfort and damage caused by sitting for a long time.


 Enhance mental ability:


 When you feel physically stronger, usually you will feel stronger mentally.


 Weightlifting teaches you the skill of perseverance.  The ability to overcome the feeling of discomfort and discomfort.  And challenge yourself too.  Weightlifting teaches you to push yourself and challenge your ability, when everything around you is telling you to stop.  This applies to all aspects of life as well, and not only to sports


 Ideas for adding strength and resistance training to your daily habits:


 If you aspire to add this type of exercise to your lifestyle, and get the health benefits from it.  You don't need to go to a gym or rely on an expensive barbell (if you don't want to).


 There are many suitable options that you can perform at home, such as: You can rely on squats, push-ups, plank exercises, or other movements that require the use of body weight as an additional resistance to the muscles.


 If you suffer from health problems, it is best to consult your doctor about the type of strength training that is appropriate for you to meet your needs and capabilities.  You can also work with a fitness expert and sports trainer to determine the right program and movements for you.


 Who among us does not want to look better, have a better psyche, and enjoy a better and healthier life?  Then the time has come to make a positive change and build a new healthy habit.

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