Training in resistance presents some very important health benefits which enable us to live a healthier lifestyle. One of the most important of these is the increased amount of lean muscle mass that comes with preparing for resistance. The more lean muscle mass a person has, the faster they metabolize the food and calories, has been scientifically proven. That is why so many fitness experts are promoting resistance training as a form of weight loss. If participating is a resistance exercise, the metabolism remains high for hours after the workout. This translates into burning more calories and potentially fat throughout the rest of the day after the exercise for strength training, even if you rest. Going back again to the simple formula for weight loss that consumes more calories than we eat, resistance training can be a fun and effective way to help us lose extra pounds. You may want to check out Adrenaline Sports Performance and Personal Training for more.
The ability to increase bone density and strengthen our skeletal system is another important benefit that resistance training provides. This is extremely important as we age and, inevitably, our bones grow weaker and more delicate. Weight training has been shown to dramatically reduce the risk of osteoporosis which is a leading cause of older adults ‘ breaks and bone fractures. The weight-bearing essence of the strength and resistance training lies behind the increased bone density. In addition to supporting a stronger skeletal system, resistance training increases ligament strength, cartilage thickness, and stabilizing muscles that are involved in resistance movements. The benefit of increased strength in stabilizing muscles is that these muscles help us to maintain balance, reduce the risk of injury and can minimize chronic pain such as lower back and knee pain. Physical therapists also use resistance training techniques as a means of promoting recovery for joint and muscle injuries. Strength training has also been shown to increased the arthritis associated pain.
Training in resistance also increases muscle strength, which is vital to our ability to perform daily functions. It also increases muscle endurance, which is important in improving our ability to perform repetitive movements and activities of endurance type such as swimming or running. It can also help to increase power and speed, which is very beneficial to athletes and aspiring athletes, which I find to be anyone who trains for anything from joining the football team in high school to participating in a 5 K recognition of local cancer. We can all benefit from increased muscle strength and stamina in that way.
Weight training also supports cardiovascular health and helps us maintain control of our blood pressure levels. The American Heart Association suggests a 3 day week weight training to reduce the risk of heart disease. Resistance training also increases the number of red blood cells in exercisers, and raises the levels of hemoglobin, both of which are vital to our circulatory system safety.
Does weight training allow for greater flexibility? Well the best response is yes and no. Starting weight trainers will see an improvement in strength as they usually use lighter weights and are thus able to go through a full range of movement during workouts. More seasoned lifters will feel the same if they make a conscious effort to lose weight and make sure they do exercise through a full ROM. What we usually see as weight training done by people raises weight and number of repetitions, resulting in a loss of versatility. Athletes are unable to reach a full range of motion due to the heavier weights, and maximum extension of the targeted limbs is not a choice. Heavy weight training can increase muscle size, and it also facilitates muscle shortening, both of which limit flexibility.