Why is weight training good for you?
For many, weight training calls for bodybuilders to draw iron for strong biceps and swollen pectorals. But experts say it is time to discard the old ideas that resistance training can do for your physique and health. Modern sports science has shown that using heavy weights – whether they are light weights or light weights – is probably the best exercise for lifelong fitness and fitness.
Lehman College in New York City (Lehman College) Brad schon, assistant professor of exercise science field (Brad while) said: “for me, resistance training is the most important form of the overall health and health training. Over the past decade, schoenfeld has published more than 30 academic papers on various aspects of resistance training – from the biomechanics of push-ups to the nutritional needs of the body. Many people believe that weight training increases muscle size and strength, which is certainly true. But the “burden” of the training on the bones and their supporting muscles, tendons and ligaments may be a bigger problem in terms of health and physical function, schoenfeld said.
“We talk about bone absorption,” he said. “bone resorption is the reduction of bone tissue over time. When you are young, bone absorption is balanced and in some cases exceeds the production of new bone tissue. However, in later life, the loss of bone tissue accelerated and exceeded the production of new bone. Those sedentary women and women who had reached or exceeded the age of menopause were particularly pronounced, Schoenfeld said. This loss of bone tissue causes weakness and posture problems that have plagued many older people.
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“Resistance training offsets all of these bone loss and poor posture,” he said. Through a process known as bone remodeling, strength training stimulates the development of osteoblasts: cells that are built in bone. While aerobic exercise, especially in the lower body, can be beneficial to these bones, resistance training is really the best way to maintain and enhance your overall skeletal strength.
Strength training also appears to be an effective antidote to inflammation, a major risk factor for heart disease and other diseases, Schoenfeld said. A 2010 study by the university of Connecticut linked conventional resistance training to changes in the levels of cytokines, an immune system protein, in the body. Another Mayo clinic study found that when overweight women had resistance training twice a week, their inflammatory markers dropped significantly.
More research has linked strength training with improved focus and cognitive function, better balance, less anxiety and greater well-being.
Some of the latest and most surprising research is in the area of “light weight training”, or lifting a small weight. “People used to think that in order to build muscle strength, you had to lift weights to get a lot of benefits,” Schoenfeld said. “This is what I taught in graduate and undergraduate classes, but now it seems completely untrue.”
He says, “almost failing” – or until your muscles are close to giving up – is the real key, no matter how much weight you use. “This is a huge benefit for persistence because many older people or people with injuries or joint problems may not be able to lift the heavy burden,” he said.
If all this isn’t enough to make you worse, it might be that staying power in later life “seems to be one of the best predictors of survival,” peterson says. “When we add strength… Almost every health outcome will improve.
He added: “in the past, we thought strength training was a sport for athletes, but now we recognize that it is an important part of health and well-being for people of all ages.”