Resistance training, also known as “strength training,” got its name because of its simple but effective process: using resistance to strengthen muscles. It is grounded on the muscles’ capacity to overcome resistance and become stronger with every limit that these surpass.
This may seem daunting as you have to deal with weights. Some people just want a routine that keeps them healthy and slim, but not necessarily muscular. However, there are benefits to resistance training beyond getting washboard abs.
Better Heart Health
Strength training may have a positive effect on heart health, according to a literature review on the relationship between muscular strength and cardiovascular disease. The researchers found that muscular strength can mitigate the risk factors related to heart disease like obesity. They cited a 2007 paper that associated low muscular fitness with the increased risk of weight gain of at least 10 kg. Authors also found that people with high levels of muscular strength had reduced risk of hypertension. If your family has a history of heart disease, you might want to start hitting the weights now.
Stronger Mental Health
The benefits of resistance training to mental health are often overlooked. A recent study from the Journal of American Medical Association (JAMA) Psychiatry found that strength training may reduce depressive symptoms among adults. The researchers analyzed 33 articles related to the relationship of resistance training to mental health. They found that most of the studies linked resistance training with reduced symptoms of depression. It just goes to show that exercise doesn’t only strengthen your muscles, but it helps your brain, too. So whether you have a mental illness or not, add a few push-ups to your routine. You’ll feel better inside and out.
Better Diabetes Management
Diabetes is a problem experienced by over 425 million people worldwide. It’s a problem that is hard to treat once it manifests because there is just no cure for it. You can only manage it by keeping your blood sugar under control through diet, exercise, and insulin pumps. Strength training is one of those exercises that may be useful when it comes to managing type 2 diabetes, according to a paper submitted to the BioMed Central’s Nutrition & Metabolism Journal. The study was about using resistance training to improve management for type 2 diabetes.
The researchers found that the increase in muscle mass from resistance training can make a person more responsive to insulin, counteracting the “insulin resistance” caused by diabetes. If you’re up for the challenge, add jogging around Provo your exercise routine, too. The study showed that resistance training combined with endurance exercises like brisk walking and biking might also help with managing type 2 diabetes.
Now that you know the benefits of resistance training to your health, it’s time to go to the gym and start your routine. The best way to do this is by asking a trainer to whip up a training regimen for you. If you want to save time and cash, you can do some home exercises as well.
Start with endurance training during warmup. Jog or go on a stationary bicycle for 30 minutes. Once you get your blood flowing, try doing about 10 squats in three sets. Then, move on to getting as many push-ups as you can. This will engage your arm, core, and leg muscles.
Try to break some limits once you find you’re too comfortable with your workout. Resistance training is never easy, but the pain is worth a healthier body and mind.