Weight training has had several misconceptions surrounding it. There was a time when it was thought that weight training wasn’t as important as other forms of exercise; that it was only suitable for men and that women did not need it. However, since the past few years, weight training has rightfully reclaimed its place in the workout schedules of fitness enthusiasts regardless of gender or age. The fact is that weight training has plenty of health benefits for all of us and it is absolutely necessary to do it along with cardio and other forms of exercise. A new study has revealed that weight training can actually help increase your longevity? According to the report, weight training lead to an increase in muscle power which depends on the ability to generate force and velocity and to coordinate movement. Researcher Claudio Gil Araújo, Professor at Exercise Medicine Clinic — CLINIMEX in Rio de Janeiro, Brazil says that people with more muscle power tend to live longer.
This doesn’t mean you keep increasing your weight s with the hope to become more powerful. The study showed that ‘you only need to be above the median for your sex to have the best survival, with no further benefit in becoming even more powerful.’ What exactly constitutes maximal power? A weight that is ‘not so easy to lift and not so heavy that you can barely lift it.’ It is important to note that muscle power starts decreasing after 40 years of age. This is why it important to start weight training for both the upper and lower body. Here are some other ways lifting weights in the gym can help you:
Cuts down the risk of stroke, diabetes and more diseases: As compared to those who don’t weight train, weight training for just one hour can reduce your risk for a heart attack or stroke by 40 to 70 per cent, said a new study. There was also a 29 per cent lower risk of developing metabolic syndrome including diabetes and high cholesterol by 32 per cent. Again, this study reiterated that simply increasing the weights or spending more time in the gym wasn’t more beneficial. Just two sets of bench presses that take less than five minutes could be effective according to Duck-chul Lee, Associate Professor from the Iowa State University in the US. In fact the study went on further to state that only weight training was enough for these benefits.
If you have been in two minds about starting a strength training regimen, this piece of news will make you lift weights right away! A new study says that strength training is beneficial for the treatment of fatty liver disease because it reduces the accumulation of fat in the liver and improves blood glucose regulation without overall loss of body weight in obese people. Fatty liver disease refers to an excessive accumulation of fat in the liver. This usually happens as a result of excessive alcohol consumption, obesity, high cholesterol levels and diabetes. The study in the Journal of Endocrinology says that strength training can effectively and quickly reduce the risk of fatty liver disease and diabetes by improving metabolism in obese people. After consultation with the doctor, one could very well be capable of fighting fatty liver disease with the help of exercise alone, instead of medication and other expensive forms of treatment.
Strength training is fast becoming a hugely popular form of workout among avid gym goers. The health benefits of strength training go far and beyond just muscle gain. Here are some reasons why you must start lifting weights right away!
Prevents heart disease: Several studies have shown that strength training is a more effective exercise in preventing heart disease than activities like walking.
Wards off diabetes: It’s not like you need to spend a lot of time or do extremely intensive exercises. Doing just two sets of bench presses for less than five minutes could be effective in preventing diabetes and high cholesterol.
Burns fats: Strength training essentially puts your body in an Excess Post-Exercise Oxygen Consumption mode or fat-burning mode for a long time. This obviously means that lifting weights can be effective in warding off obesity.
Prevents osteoporosis: Strength training is known to improve bone density and hence keep bone and joint disorders like osteoporosis away.
Stronger brain: Strength training helps you become stronger. But did you know that this could also help your brain function more efficiently? In fact, a study also showed a link between muscular strength and brain functioning especially in people with schizophrenia, depression and bipolar disorder. This simply means that if you want to become smarter, you must start lifting weights.
Helpful for people aged 65 and above: Strength training is an excellent way to stay healthy and improve blood circulation, muscle strength and mental wellbeing in people aged 65 and above. At this age, people usually deal with disorders like high cholesterol, heart diseases, high blood pressure etc. All of these can be dealt with effectively by doing strength training consistently.