The benefits of strength training
Strength training with weights
Aerobic exercise and fitness is essential for your health, but if you perform only aerobic exercise you are only doing the half-way mark. It is very important to combine your strength training with your aerobic program. Most studies done on the benevolent effects of strength training are a relatively new. But they all stress the importance and the contribution of strength training to improve the health. Common opinion is that even when we want to lose weight, strength training is equally important than aerobic training.
Strength training increases the ability to perform daily tasks
When you need to carry the groceries out to the house, play with your children or grandchildren, you use your body in a way only strength training can improve. Even get off a low, soft and comfortable couch is an effort to those who are not accustomed to strength training.
If you never did strength training is usually within 3 months from the beginning of strength training you can see an improvement of about 50% of force, within a year you can pretty easily see an increase of twice the strength of what it was when you started.
Studies show that physical effort which is done regularly is the closest thing to a cure for aging.
Strength training is crucial to maintaining a healthy weight
After the age of 25, adult loses about 200 grams of muscle each year and also increases fat. Fat doesn’t burn calorie, muscle does burns calories, even at rest. This results in maintaining a healthy weight especially when losing weight becomes more complex to achieve as we get older.
The best way to change this situation is by increasing muscle mass beginners to weight training carried out by appropriate and efficient strength training and aerobics training can also lose about 2 kg of fat and add approximately 1.5 kg of muscle activity in the first three months. They will burn approximately 150 calories by accelerating metabolism and at rest.
Strength training will make you feel better and show
Strength training make you feel stronger because you’re actually more powerful. Strength training will make you look better because the muscles will get stronger, your body will look fitter and better and you will get the body that everyone desire to have.
Because fat and muscle weigh more for a given body size, even if you will not lose weight, your body will gets the shape and the proportions you want. Clothes will fit you better and people around you will see the difference after a few weeks. All this can be achieved only by gradual and controlled strength training.
Feel good at the end of strength training
After a good strength training has amplified blood flow to the muscles so we feel a feeling of fullness and firm. This feeling is familiar to people who are training and strength training a great feeling of “we did something for ourselves”. Strength training protect against Ustauforuciz (Osteoporosis).
Postmenopausal women are most at risk of bone mass depleted. Strength training can not only prevent the depletion of minerals that make up the bone mass, but even increase bone mineral concentration. One study showed an increase of 13% percent of bone density after four months of strength training. Of course you should also consume enough calcium, avoid smoking increased consumption of caffeine and alcohol.
Strength training strengthens muscles and joints healthy
When muscles are getting stronger the tendons, ligaments and other connective tissues getting stronger as well. This result in a lower risk of injuries and tasks we perform daily. If you do strength training regularly for a year, you will multiply your power within a year. This means that what you can do with both hands now, do in a year with just one hand.
Strength training helping with diabetes
Strength training reduce the risk of type 2 diabetes and make it easier for those who already has diabetes. American Diabetes Association notes that strength training is critical to improve blood glucose disposal, after four months of strength training the improvement was 23% in glucose metabolism.
Strength training and moderating the effects of aging
Strength training can cause a person to be a strong as 25years old at 50 or to 64 years old to be fit as 30-year-old.
Strength training can assure you healthy and independent life. Every decade, from the age of 20 there is a 14% decline in growth hormone. Today there are clinics that deal with the effects of anti aging using synthetic growth hormones.
Moderate to extreme aerobics training can raise the levels of growth hormone in the body in 150% – 250%, while high-level strength training can increase growth hormone levels by three.