Benefits of strength training
Strength training can help anyone with the benefits ranging from not only physical and emotional, but mental too. Strength training can be done at a gym or at home with or without equipment.
The two main types of strength training are:
Isometric resistance.
This involves contracting muscles against a non-moving object, such as push-ups.
Isotonic strength training.
This involves contracting your muscles through a range of motion, such as when weightlifting. Both types of training have benefits and incorporating strength training into your regular workout routine has long-lasting health benefits.Some of these benefits are as follows.
- Strength
By toning muscles against resisting force, you build muscle mass while training your body to maintain typical range of motion, and creates easier day to day movements.
- Cardiovascular health benefits
Weightlifting for two to three times a week,for around a total of 3 hours,with a moderate to intense activity have been proven to reduce hypertension and lower risk of heart disease.
- Protect bone health and muscle mass
From the age of 30, adults lose an average of 3-5% of lean muscle mass per year. Muscle mass is crucial for bone, joint, and muscle health. With just 30 minutes twice a week,your functional performance, bone density, muscle mass, strength and power,will all benefit
- Keep weight off
Aerobic exercise is thought to be the golden bullet for weight control. However, strength training actually increases your resting metabolism for longer active metabolism post-exercise than aerobic workouts.
- Improves mental health
Strength training can boost your mental well-being, which provides the opportunity to improve symptoms of depression and anxiety.
- Boost energy levels and improve mood
After strength training, endorphins will flow a lot more freely, which allows for greater energy levels, improved mood, and even lead to better sleep patterns.
- Chronic disease management
Strength training has many benefits for people suffering with chronic disease. With consistent strength training, patients with arthritis showed decreased pain, individuals with Type-2 diabetes showed improved glycemic control, and the increase in bone mineral density helps manage and prevent osteoporosis.
- Decrease risk of injury
By strengthening your bones and muscles, your body can build a higher resistance to injuries such as, aches, pains and reduce the severity of falls.