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July 2021

Weight training

How weight training burns fat

Before and after this process, the researchers took blood, biopsied tissue, centrifuged fluids, and looked under a microscope for vesicles and other molecular changes in the tissue.

They noted a lot. Before their improvised strength training, rodent leg muscles were teeming with a special extract of genetic material known as miR-1, which modulates muscle growth. In normal and untrained muscles, miR-1, one of a group of tiny strands of genetic material known as microRNAs, maintains a brake on muscle building.

After rodent resistance exercise, which consisted of walking around, the animals’ leg muscles appeared to be miR-1 depleted. At the same time, the vesicles in their bloodstream were now filling with the substance, as was neighboring fatty tissue. It seems, the scientists concluded, that the muscle cells of the animals somehow packed these chunks of microRNA that delay the hypertrophy in the vesicles and sent them to neighboring fat cells, which then allowed the muscles to grow. immediately.

But what did miR-1 do to the fat once it got there, the scientist wondered? To find out, they labeled the vesicles of weight-trained mice with a fluorescent dye, injected them into untrained animals, and followed the trajectories of the glowing bubbles. The vesicles concentrated on the fat, saw the scientists, then dissolved and deposited their cargo of miR-1 there.

Soon after, some of the genes in fat cells became overdriven. These genes help direct the breakdown of fat into fatty acids, which other cells can then use for fuel, reducing fat stores. This is because weight training reduced fat in mice by creating vesicles in the muscles that, through genetic signals, told the fat it was time to separate.

“The process was just remarkable,” said John J. McCarthy, professor of physiology at the University of Kentucky, who authored the study along with his then graduate student Ivan J. Vechetti Jr. and others. colleagues.

Mice aren’t people, however. So, as the latest facet of the study, the scientists collected blood and tissue from healthy men and women who had completed a single tiring lower body workout and confirmed that, like in mice , the levels of miR-1 in the muscles of the volunteers plummeted after they were lifted, while the amount of vesicles containing miR-1 in their bloodstream skyrocketed.

Of course, the study focused on mice and wasn’t designed to tell us how often or how hard we need to stand up to maximize vesicle production and fat burning. But, even so, the results remind us that “muscle mass is vitally important for metabolic health,” said Dr. McCarthy, and that we start to build that mass and get our tissues talking every time we do. let’s lift a weight.


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Weight training

Strength training can help relieve anxiety

As expected, the control group, for the most part, retained their original low levels of anxiety. They still felt as peaceful as eight weeks ago.

But the weight trainers scored about 20 percent better on anxiety tests. They started out with low anxiety at first, but felt even less anxious now.

This effect was “larger than expected,” says Brett Gordon, currently a postdoctoral researcher at the Penn State Cancer Institute at Penn State College of Medicine, who co-authored the study with Matthew Herring, Cillian McDowell and Mark Lyons. The mental health benefits were actually greater than those often seen in studies of aerobic exercise and anxiety. But Dr. Gordon cautions that such comparisons are limited, as the various experiments use different amounts of exercise and mood measures.

The new study also didn’t examine how weight training can affect anxiety. But Dr Gordon and his colleagues suspect an increase in physical and psychological power. Weightlifters have grown stronger over time and able to lift heavier weights. “Feelings of mastery may have arisen,” he says, leaving people generally feeling more able to cope. Molecular changes in weightlifters’ muscles and brains likely also occurred and contributed to improvements in their mood, he says, noting that future studies may help detail some of these changes.

Of course, this experiment only involved healthy young people doing some version of training, so the results cannot tell us if lifting also alleviates anxiety in older people. It also can’t tell us which diet might be enough, too much, or just the right amount to boost mental health. Lastly, it also doesn’t prove that hitting the gym today can acutely soothe any mental disturbances we might be feeling, since the improvements in the study came after weeks of training.

But if you’re feeling tense and tense, as many of us are these days, getting stronger is probably a worthy goal and doesn’t have to be intimidating, says Dr. Gordon. “There are a lot of ways to train with little or no equipment,” he says. “Try common bodyweight exercises, such as push-ups, sit-ups, or squats, or use household items as weights.”

You can find more information on DIY bodybuilding in our Well guides: “How to get strong” and “How to build muscle in 9 minutes”.


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Physical fitness

Shred Like Harrell Delivers Physical Fitness Workout With 100% Success

Now one of the most well-known fitness and bodybuilding gurus, Joshua Harrell is currently bringing the most appropriate approach and technique to hundreds of people who are building their bodies with total perfection.

Harrell founded ShredLikeHarrell, an outfit that ensures 101% success in bodybuilding, to provide clients with specialized training backed by scientific methods and a balanced diet for this purpose.

With years of experience and training in bodybuilding, Harrell offers needs-based physical training to help people stay in shape, experience bodily wellness, and stay disease-free, ensuring longevity.

At 26, Harrell has established himself as an authority on bodybuilding and fitness. Likewise, his company ShredLikeHarrell has also become one of the most popular destinations for those who want to stay fit, live in shape.

He is a certified professional fitness instructor who has proven his expertise in this particular area by having received numerous certificates. After being in the military for six years, Harrell decided to become a fitness instructor. His intense military training greatly helped him succeed as a fitness guru.

Regarding the feathers of his successful bodybuilder cap, we can refer to the ISSA certification and an IFBB 1st place trophy. This is a recognition of his expertise and experience in the field of bodybuilding and personal fitness.

Since physical fitness is essential for personal well-being leading to a disease-free life, Harrell’s ShredLikeHarrell does great social service. After all, a nation is known by its healthy citizens. Thus, ShredLikeHarrell contributes in this direction.

As a healthy mind lives in a healthy body, striving to become a physically fit citizen is a very positive approach. This makes ShredLikeHarrell a milestone in the success of national health policy.

Harrell also has another identity. He is one of the well-known fitness models. It also took him to Youtube and Instagram. As a Youtuber he is quite famous. He also has a very large number of Instagram followers.

As a result, today he is a well-known fitness and bodybuilding influencer. Harrell is also a well known yoga instructor.

Harrell offers a comprehensive approach to bodybuilding and fitness. Her ShredLikeHarrell outfit also features plants through her website. These plans are personalized. Thus, individual training, guidelines and meal plans are provided by it.

Since it is science-based, these plans are for six weeks given via the ShredLikeHarrell website. Since Harrell’s motto is to build a nation with physically fit citizens, he charges a minimum fee to make it affordable to large numbers of people.

ShredLikeHarrell customers are also accessible with the training app. Clients can benefit from personal care and coaching online. They can also physically go to the training center to receive these instructions.

Harrell is very passionate about helping people achieve total success in bodybuilding and fitness.

Therefore, he said, “I think people should be able to get quality information from a credible source. I am also very passionate about fitness and would love to help others achieve the dream they thought was impossible. I see us helping so many people to be successful and to believe. I want to use my knowledge to enable other trainers and individuals to achieve freedom in a way that applies to them ”.

One of the biggest benefits of ShredLikeHarrell customers is the fact that they receive value-added training programs on a one-to-one basis and receive detailed advice on meal plans and all other necessary information on necessary dietary supplements. to bodybuilding.

You can find out more about ShredLikeHarrell through his official website or follow him on Instagram, Tiktok, Youtube for live updates.



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Weight training

Olympic fencer Kat Holmes prioritizes bodybuilding to gain advantage

At the 2016 Olympics in Rio de Janeiro, Kat Holmes was ready to retire from elite fencing upon her return to the United States. However, when the American team finished fifth at the Games, just one game off the podium, Holmes knew they had business to deal with on the track.

Holmes will shoot in the épée category in the individual and in the team competition at the Olympic Games in Tokyo. She is currently ranked No. 22 in the world, which is the highest rank she has ever held in senior competition. American team could be a contender for a sword medal after securing a major victory in this event at the 2018 World Championships.

Despite being older and struggling with the limitations of pandemic training, Holmes, 28, is in the best shape of her life. This Olympic cycle, she added a game-changing element to her training program: weightlifting. Fencers typically don’t focus on strength training, but rather technique and agility, but Holmes believes his sheer physical form gives him a competitive edge.

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“One of the first things to decrease when you’re tired is your technique,” ​​she told USA TODAY Sports. “The stronger you are, the longer you can maintain a high level of technique, and frankly, the stronger you are the easier it is to strike the blade beyond your opponent’s hand.”

Holmes has worked with his strength trainer Matt Fleekop since 2017. Fleekop was the strength coach of the fencing team at Princeton University while Holmes competed for the Tigers, and he had never worked with fencers before joining the Princeton staff. He said bodybuilding for fencers requires a unique approach compared to a football or basketball player.

“Kat’s right arm is visibly bigger than the other, and it’s the same with her legs, because she’s so dominant on that side,” Fleekop told USA TODAY Sports. “It’s about figuring out how to fight that and keeping them healthy and strong on both sides while also being aware of the asymmetries in their bodies.”

Fleekop said Holmes’ improvements in weightlifting have been huge over the past three years. He said her maximum bench press when they first started working out was around 70 to 80 pounds, and that she is now able to lift 135 pounds, which is over 75% of her body weight. She can also lift over 300 pounds in her favorite exercise, the trap bar deadlift. Fleekop said the biggest challenge with training Holmes is his constant desire to surpass himself.

“There would be times in Princeton where another team would come in and they would have to end up alone. I would give her five or six sets of something, and she would say, ‘Oh, I did nine or 10 rounds, I’m forgetting,’ ”he said. “Knowing that she kind of wants to get run over, I have to strategically put things like that into her workouts or else she will do it on her own and could get hurt.”

Holmes is based in New York City, so she was unable to access any of her regular training resources when the COVID-19 pandemic first escalated in March 2020 due to a lockdown. Even when she was able to return to her weight training facilities and her fencing club, she was unable to work with Fleekop in person.

In September, Fleekop started a new job as a performance trainer for To come up, an app that allows users to digitally connect with personal trainers to manage individualized workouts. Holmes and Fleekop started using the app, and she said it was a big benefit to her training.

“During the pandemic, I was just lifting alone in my apartment, and it was so boring and so unmotivating,” Holmes said. “[Future] is super interactive, as if they were there. There are few voice recordings from your coach that cheer you on and they have a heart rate monitoring system via Apple Watch that really allowed me to biometrically track my heart rate and tailor my training to that. I have noticed huge gains from this.

The app continued to help Holmes train despite the easing of COVID-19 restrictions. She said that since fencing is primarily an individual sport, the resources provided by the national governing body are mainly centralized at the Olympic training center in Colorado Springs, Colo., But most fencers are not at the center. more than a few weeks a year. Thanks to Future, Holmes was able to take her strength trainer with her in her daily training sessions and when she travels abroad with the national team.

Holmes will kick off his competition roster in Tokyo with an opener against Sera Song of South Korea on July 24. Fleekop said Holmes’ strength gave him a mental boost as much as physically, and he hopes he sees that reflected in his performance.

“She’s in such incredible physical shape that she knows that when she’s out there against someone they can’t survive her and they’re not as strong as she is,” he said. “She is convinced that no one is where she is, and it shows. She couldn’t have trained harder or done anything more, so I just want her to do her thing and feel good about the way she competes.

Katharine Holmes of the United States, left, and Anna Catheri Van Brummen celebrate with a chest lump after defeating Venezuela to win gold in the women's team épée at the Pan Am Games in Toronto on July 24, 2015.

Holmes is aiming for Olympic gold, particularly in the team competition. Even though she was on the verge of retirement five years ago, she said that today even a gold medal might not satisfy her desire to continue her journey in the sport. She will begin her medical studies at Icahn Medical School on Mount Sinai three days after returning from Tokyo, but Holmes believes she can balance the next phase of her studies while continuing to shoot internationally.

“When I was competing in our last Olympic qualification, our only international competition this season, in Russia, there was that moment where I was like, ‘I’m not ready to stop this,'” she said. . “I still see room to grow and room to be better. There are only three years left until the next Games, and the first two years of medical school are a bit like college. Looks like it’s just around the corner and a lot more accessible.

The two-time Olympian describes himself as a “big nerd” and got into fencing as a child after reading books about medieval times that featured sword fights. She feels a spiritual and physical connection to the sport which she believes keeps her training at such a high level and keeps coming back for more.

“There is a quote from the movie Chariots of Fire … it says: ‘God created me for a purpose but he also made me fast, and when I run I feel his pleasure’, and that is how I feel when I do fencing, “said Holmes.” To put it in a more scientific perspective, you’ve seen instances where you hit a tuning fork and a wineglass vibrates and explodes. Everything in it world has a resonant frequency, a frequency that it vibrates like that. When I fencing, I feel like I’m vibrating at my resonant frequency.

Contact Emily Adams at eaadams@gannett.com or on Twitter @ eaadams6.



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Physical fitness

Protein week: role of nutrition and protein in fitness, immunity and quality of life

It’s time to understand the close association of nutrition with quality of life.

Dr Geeta Dharmatti

There is no doubt that nutrition plays a vital role in a healthier and happier life. This year’s pandemic has made everyone aware of the importance of working on nutrition and good immunity. Data on Covid infections and its association with health have shown its closer relationship with nutrient deficiencies, lifestyle-related illnesses, and higher rate of infections. It’s time to understand the close association of nutrition with quality of life.

The quality of life is achieved with a general well-being in relation to their value, their environment, the cultural and social context in which they live and food has an important role to play in this process.

We are related to food in many ways besides food and satiety. It is a part of the celebration, the festivals and the emotions. Malnutrition is either a lack of access to healthy food or excessive access to food. These are the two sides of the above and below nutrition. Overnutrition compromises our quality of life with many health problems. Protein-energy malnutrition is an undernutrition that must be seriously studied to solve nutritional problems.

Nutrition in a holistic way should be seen as a balanced diet which has been divided into 6 food groups. – Macros like carbohydrates, proteins, fats and microphones like vitamins, minerals and water. Tools such as the Eat Well Plate, the Food Pyramid, etc. help us learn healthy eating habits. Nutrition literacy is important for everyone to work for good health. Good health is a holistic approach to a good quality of life.

Energy is vital for all people to maintain good health and well-being. Nutrition is essential for providing energy. This energetic body must work on the internal needs of the body and on cellular health for good immunity. Energy foods are starches, grains, sugars and fats. These should be consumed according to the energy needs of our body. They also spare protein for muscle building and other body cell functions.

As for proteins, they constitute an important part of our diet and an important constituent contributing to our quality of life. Protein requirements vary with age, gender, weight, and physical activity. Protein requirements increase under special conditions such as pregnancy and breastfeeding. During illness and convalescence, protein requirements increase. The average requirement of a healthy adult is 0.83 g of protein per kg of body weight per day. For example, if the body weight of a sedentary or moderately active person is 70kgs, he / she will need 58-60g of protein per day on average. If a person exercises, exercises, or plays intensively, they need more protein. Protein requirements also increase during pregnancy and lactation as well as in growing children. When a person is sick, they need more protein to cope with the disease and to recover.

Protein is very important for many vital functions of the body. Amino acids are the building blocks of proteins. There are 9 essential amino acids. These amino acids must be provided by the diet. It is important to have good quality proteins which provide all the essential amino acids. Indian diets have a culturally wonderful blend of foods that compensates for the limiting amino acid and provides good quality protein. For the best balanced ratio of protein in the diet, it is said to have a 3: 2.5: 1 ratio of Cereals: Protein: Milk protein for vegetarians. We should aim for at least 50% of our needs for good quality protein which contains all essential amino acids like animal protein (dairy, non-vegetable, eggs and supplements with PDCAAS 1). PDCAAS (Protein Digestibility Corrected Amino Acid Score) is the protein that contains all the essential amino acids in the required amounts. Each of us should check if our diet contains 50% of our animal protein requirements. Likewise, the combination of proteins should be encouraged in our diet for Ex: Idli + Sambar / Rice with dal / Moong dal khichidi / Curd rice / Curd Paratha. These combinations should be encouraged in quantities equal to those of cereals.

These quality proteins help strengthen the immune system and support overall health and well-being. Physical activity has its benefits for health and well-being. The body needs all kinds of exercise like endurance, strength training, cardio, and flexibility for good physical shape. Exercise should be paired with good protein and good nutrition for best results. Maintaining a good muscle / fat ratio is also essential for quality of life. Good nutrition with good calorie control and good protein intake according to exercise for injury prevention and fitness.

Today’s world must work on a good quality of life for the general well-being of the population. Quality of life means not only the absence of disease, but also good physical and mental health and an overall positive impact on health.

(Dr. Geeta Dharmatti is a Consultant Nutritionist and Registered Dietitian. The opinions expressed are personal)

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Fitness exercise

PoolFit, the first aquatic exercise app, is now available

PoolFit applies the science of terrestrial fitness to aquatic workouts

I want to dispel the myth that you can’t do a good workout in the pool, ”said PoolFit founder and creator Mark Grevelding.

Shaped swimming pool, the world’s first on-demand aquatic fitness subscription service, introduces the PoolFit app now available for iOS and Android. PoolFit is the first and only on-demand fitness streaming service focusing on aqua fitness and aqua exercise, making it a premier destination for instructor-led aqua workout videos for mobile and desktop. office.

Launched in 2019 by Mark Grevelding, the world’s foremost aqua fitness expert, PoolFit was designed to elevate the aqua fitness industry and provide a modernized and fresh approach to traditional aqua aerobics for all fitness levels. With over 22 years in the fitness industry, including personal training and group training, Grevelding applies the science of land-based exercise to PoolFit’s aquatic workout videos offering scientifically supported and focused workouts. results designed specifically for pool exercise.

The PoolFit app allows users to access over a hundred aquatic workout videos comparable to traditional land workouts, including high intensity interval training (HIIT), kickboxing, cardio, weight training, aquatic yoga and more. Workouts are offered in both deep and shallow water. Water exercise videos are great for all fitness levels, body types, ages, and fitness goals. Each workout video is led by an Aquatic Exercise Association (AEA) certified trainer and personal workout instructor, providing an expert-guided workout experience in the comfort of your own pool. PoolFit’s on-demand workout video library features over 50 sports workouts for more advanced users, such as High Intensity Interval Training (HIIT), Tabata, Kickboxing, and Full Body Bootcamps, as well as that training oriented towards less advanced participants, such as water walking, arthritis workouts, yoga, stretching, light cardio, and guided toning workouts.

PoolFit’s user-friendly functionality makes it easy to narrow down its 100+ available videos based on a subscriber’s needs, with simple search functions that sort options by category, level, and how much time subscribers have. Subscribers can also access these workouts outside of the app world, so the service is not tied to a single device, allowing a wide variety of pool workouts to be accessed on your phone, tablet. , TV and web browser. The PoolFit app also offers enhanced features including Favorites, Search, Categories, and Chromecast and Airplay options to stream workout videos to TVs and Bluetooth audio devices.

“I want to dispel the myth that you can’t do a good workout in the pool,” said PoolFit founder and creator Mark Grevelding. “The PoolFit app offers users the convenience and accessibility to workout at home, in their pool, just as they would with traditional land-based fitness apps and training platforms. “

According to medical studies, aquafit has many health benefits including positive effects on weight loss, cardiovascular health, core strength, bone density, endurance and muscle strength, flexibility, l ‘balance and more. All of these health benefits are achieved in the low impact water environment, where the high buoyancy forces limit stress on the joints. Studies have also shown that training in water burns an average of 400-600 calories in an hour of training, while causing a posterior burn that continues to burn calories and increase metabolism for up to 24 hours after training. ‘coaching. A study in deep water (Baretta 1993) showed an average of 9.8 calories per minute consumed during exercise in deep water, which is equivalent to the calories burned during a 10 minute walk. Deep water exercise is “gravity-free fitness” meaning zero impact and zero stress on your body, allowing participants to exercise for a longer period of time and at a higher level of intensity. The “zero gravity fitness” experienced in aquatic exercises cannot be recreated in any other environment or achieved on land, providing an enhanced fitness program for athletic training.

“If you’ve given up running and other fitness activities due to joint impact issues or chronic injuries, I have great news for you! Said Grevelding. “With aquatic fitness you can run again. Working out in the pool allows you to be athletic and achieve your health and fitness goals.

PoolFit is free to download and available for iOS and Android smartphones in all major application markets. PoolFit’s desktop and mobile app offers a 30-day free trial for all users, providing full access to all PoolFit aquatic workout videos. PoolFit’s monthly subscription is $ 15.95 per month. Examples of PoolFit workouts are also available on its desktop and its application. To learn more about PoolFit, please visit http://www.poolfit.tv.

ABOUT POOLFIT:

PoolFit and the PoolFit App is the first and only on-demand aquatic fitness streaming service and on-demand aquatic exercise app in the United States. that deliver a personal workout experience inspired by working out at home and in the comfort of your own pool. PoolFit’s water exercise videos offer a wide variety of exercises for all ages and fitness levels, including exercises for arthritis, muscle conditioning, water jogging, HIIT, aqua yoga, deep water, flexibility and more. PoolFit was started by aquatic exercise industry leader Mark Grevelding with a mission to make aquatic workouts accessible and results-oriented for everyone. PoolFit is committed to advancing aquatic exercise, health and wellness around the world. To learn more about PoolFit and to subscribe for a free month of PoolFit workout videos, please visit http://www.poolfit.tv.

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Physical fitness

Fitness at a young age linked to protection against severe COVID-19

Among Swedish men in their late teens who did well on physical fitness tests for military conscription, a relatively high proportion were able to avoid hospital care when they were infected with COVID-19 during the pandemic until 50 years later. This was demonstrated by researchers at Gothenburg University in a registry study, the results of which are now published in the BMJ Open.

The study is based on the Swedish conscription register, which contains information on more than 1.5 million young Swedish men who began their military service in the years 1969-2005. Almost all of these men then underwent both a bike test and a strength test. Some 2,500 of the men included in the conscription register were later, in the spring of 2020, hospitalized with COVID-19.

Merging of registers

For their study, the scientists divided the men into three groups based on their fitness and strength test scores. The data was merged with three other Swedish registries: the National Inpatient Register (IPR, also known as the Hospital Discharge Register), the Intensive Care Register and the Cause of Death Register. The results show a clear association between fitness and strength in youth and the risk of needing hospital care for COVID-19 infection 15 to 50 years after conscription.

At the population level, we can see that good physical shape and muscle strength in late adolescence are protective factors against severe COVID. For those who were in good physical shape at the time of conscription, the risk of dying in the spring of 2020 was half that of the less fit. For those whose strength was good at the time, we also see a similar protective effect. ”

Agnes af Geijerstam, PhD student, Sahlgrenska Academy, University of Gothenburg, lead author of the study

However, since the oldest men in the study had not reached the age of 70, deaths from COVID-19 were rare in the study.

Protective effect regardless of overweight

The conscription register also contains data on the height and weight of young men.

“Previous studies have shown obesity to be a risk factor for severe COVID. But we see that good physical shape and strength are protective factors for everyone, including overweight and obese men, ”says Professor Lauren Lissner, co-lead author of the study.

In addition, the study showed a link between the height of men and the risk of infection with COVID-19.

“The older the men, the more likely they were to need advanced care when they contracted COVID; but per centimeter, this increase in risk is very small. Also, unlike fitness and strength, there is no way to influence our height, ”says af Geijerstam.

Boost the immune system

There have already been many studies showing the protective effect of being in good physical condition in many medical conditions, including infections. It has been shown that the immune system is strengthened and the propensity for inflammation is reduced by physical activity. Fitness in adolescence is also likely to be associated with active and otherwise healthy lifestyles throughout adulthood.

“It’s interesting that the high levels of fitness and strength that these men had so many years ago may be linked to protection from severe COVID. Today, young people are becoming increasingly sedentary, which means there is a risk of major long-term problems, including reduced resistance to future viral pandemics. Children and adolescents must be given enough freedom to move around, ”af Geijerstam says.

Source:

Journal reference:

af Geijerstam, A., et al. (2021) Physical form, strength and severity of COVID-19: a prospective study of the register of 1,559,187 Swedish conscripts. BMJ Open. doi.org/10.1136/bmjopen-2021-051316.


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Weight training

The benefits of bodybuilding and weight training

Besides the much touted (and frequently Instagram) benefit of adding tone and definition to your muscles, how does strength training help you? Here are some of the many ways:

1. Strength training makes you stronger and fitter

This advantage is obvious, but it should not be overlooked. “Muscle strength is crucial in making things easier for you to do on a daily basis,” says Pire, especially as we get older and naturally start to lose muscle.

Strength training is also called resistance training because it involves strengthening and toning your muscles by contracting them against a resistant force. According to the Encyclopedia of Behavioral Medicine, there are two types of resistance training:

  • Isometric resistance involves contracting your muscles against a stationary object, such as against the floor during a push-up.
  • Isotonic strength training involves contracting your muscles through a range of motion, such as in weight lifting.

2. Strength training protects bone health and muscle mass

Around age 30, we begin to lose up to 3-5% of lean muscle mass per decade as we age, notes Harvard Health Publishing.

According to a study published in October 2017 in the Journal of Bone and Mineral Research, just 30 minutes twice a week of high intensity resistance and impact training has been shown to improve functional performance, as well as bone density, structure and strength in postmenopausal women with low bone mass. – and it had no negative effect.

Likewise, the HHS physical activity guidelines state that for everyone, muscle-building activities help maintain or increase muscle mass, strength, and power, which are essential for healthy bones, muscles and muscles. joints and muscles as we age.

3. Strength training helps your body burn calories efficiently.

All exercise helps boost your metabolism (the rate at which your resting body burns calories throughout the day).

With both aerobic activity and strength training, your body continues to burn calories after strength training as it returns to its most restful state (in terms of energy exerted). This is a process called “excessive oxygen uptake after exercise,” according to the American Council on Exercise.

But when you do weight training, weight training, or resistance training, your body demands more energy depending on the amount of energy you exercise (meaning the harder you work, the more energy you demand. ). So you can amplify this effect depending on the amount of energy you put into the workout. This means more calories burned during training and more calories burned after training, too, while your body recovers to a state of rest.

4. Strength training helps keep weight off for good

Because strength training increases excess oxygen uptake after exercise, it can also help users increase weight loss more than if you were just to do aerobic exercise alone, Pire says. “[Resistance or strengthening exercise] keeps your metabolism active after exercise, much longer than after aerobic training.

A study published in the journal Obesity in November 2017 found that, compared to dieters who did not exercise and those who only exercised aerobically, dieters who did strength training four times a week for 18 months lost the most fat (about 18 pounds, compared to 10 pounds for non-exercisers). and 16 pounds for aerobic exercise).

You may even be able to further reduce body fat, especially when strength training is paired with calorie reduction through diet. People who did full-body resistance training and diet combined over the course of four months reduced body fat while also improving lean muscle mass better than resistance training or diet alone, one small concluded. study published in January 2018 in the International Journal of Sports Nutrition and Exercise Metabolism.

5. Strength training helps you develop better body mechanics

According to previous research, weight training also benefits your balance, coordination, and posture.

A review, published in Clinical and experimental research on aging in November 2017, found that doing at least one resistance training session per week – done alone or in a program with several different types of workouts – produced up to a 37% increase in muscle strength, an increase in muscle strength 7.5% of muscle mass and a 58% increase in functional capacity (linked to the risk of falling) in frail elderly people.

“Balance depends on the strength of the muscles that hold you upright,” notes Pire. “The stronger these muscles, the better your balance. “

6. Strength training can help with chronic disease management

Studies have shown that strength training can also help relieve symptoms in people with many chronic conditions, including neuromuscular disorders, HIV, chronic obstructive pulmonary disease, and certain cancers, among others.

For the more than 30 million Americans with type 2 diabetes, weight training along with other healthy lifestyle changes may help improve blood sugar control, according to the Centers for Disease Control and Prevention and a study published in June 2017 in Diabetes therapy.

And research published in 2019 in Frontiers in Psychology Suggested regular resistance training can also help prevent chronic mobility problems, heart disease, type 2 diabetes, and cancer.

7. Strength training increases energy levels and improves your mood

According to a meta-analysis of 33 clinical trials published in JAMA Psychiatry in June 2018.

“All exercise improves mood because it increases endorphins,” says Pire. But for strength training, additional research that has examined neurochemical and neuromuscular responses to such training offers further evidence that it has a positive effect on the brain, he adds.

And there is some evidence that strength training can also help you sleep better, according to a study published in the January-February 2019 issue of Brazilian Journal of Psychology.

And we all know that a better night’s sleep can go a long way in maintaining mood.

8. Strength training has cardiovascular health benefits

Along with aerobic exercise, muscle building activities help improve blood pressure and reduce the risk of hypertension and heart disease, according to the HHS.

RELATED: Strength training lowers your risk of heart disease and diabetes, regardless of how much cardio you do


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