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Despite its many recognised benefits, resistance training (also referred to as strength training) is still overlooked by some.
The American Heart Association defines it as: physical activity designed to improve muscular fitness by exercising a specific muscle or muscle group against external resistance, including free-weights, weight machines, or your own body weight.
3 Reasons To Do Resistance Training
1) Resistance Training Promotes Bone Health & Muscle Mass
Once we reach 30 we begin to lose muscle mass at a rate of 3-5% per decade. With less muscle mass we are obviously weaker and less mobile.
Strength training also plays a huge role in bone health. Similarly to muscle mass, as we age we lose bone mass and density. Regular mechanical stress through resistance training helps stimulate the deposition of mineral salts and collagen fibers within bones, which helps build and maintain their strength and density. Meanwhile, a lack of mechanical stress (so doing little to no strength training) has the complete opposite effect.
Numerous controlled studies have in fact shown that regular exercise contributes to greater bone density, with resistance training having the greatest effect.
Alone, and especially in combination with one another, the loss of muscle mass and bone strength can have serious health implications. With these deficiencies, we are more prone to falls, fractures, and other injuries, particularly in old age.
2) Resistance Training Will Get You in Shape
Not only will strength training will help you lose weight by virtue of the fact that you are burning calories during it, but it also increases your resting metabolic rate (the rate at which you burn calories when you’re resting).
When you’re regularly participating in strength training, muscle is constantly being broken down and re-synthesized; energy-demanding processes. By increasing your muscle mass, you’re increasing your body’s demand for energy and therefore burning more calories at rest.
3) Resistance Training Has Big Psychological Benefits
Similar to other forms of exercise, strength training has the capability to lead to huge improvements in mental health. Exercise promotes so many positive effects within the brain, including neural growth and reduced inflammation. Additionally, it releases endorphins, brain chemicals renowned for their energizing effects and mood-boosting capabilities.
Exercise in general has also been proven to lead to huge benefits in the quality of sleep, which in turn reduces stress, improves cognition, and boosts energy levels.
The body & mind are much more inter-related than you might think. Take care of your body properly through regular strength training, and you’ll undoubtedly notice positive psychological effects.
Christian Lawal Personal Training.
Personal training in Tunbridge Wells, Tonbridge & Sevenoaks.