Benefits of resistance training
If you are currently exercising, you have probably noticed the popularity of resistance training. In fact, resistance training is now one of the most popular forms of exercise in North America.
Exercises that use your muscles against an opposing force like weight lifting (or doing push-ups) are called “resistance” exercises and they can be very beneficial for overall health.
The Benefits of Resistance Training
Resistance training can help you:
- increase your strength
- improve your balance and agility
- develop lean muscle mass (which helps you burn more calories)
- improve your endurance (the amount of energy your body has while exercising at a certain level, over a certain amount of time)
Short bursts of intense exercise, like sprinting or weight lifting, are benefits as well. This type of exercise is called “high intensity interval training” or HIIT for short. With HIIT, you will get an immediate boost in fitness and it requires the least amount of commitment - all you need to do is push yourself as hard as you can for a short period of time.
In addition to improving your fitness, the benefits of resistance training also apply to your health.
- Weight training improves bone density
- Resistance training increases testosterone production
- Resistance training strengthens the heart muscle
- Resistance training increases IGF (insulin like growth factor) levels in the body which facilitates healthy tissue growth and repair.
The following benefits are also attributed to resistance training:
- Improved mental functioning (brain blood flow, mood, and physical performance)
- Improved respiratory function (lung function, lung capacity, exercise tolerance, asthma control, and pulmonary infections) - Resistance Training improves quality of life for people with chronic diseases such as heart disease and chronic fatigue syndrome (CFS).
- Improved bone strength (reduces risk of osteoporosis)
- Resistance Training improves oxygen delivery to the muscles and increases metabolic rate - Resistance Training decreases stress hormones, which can help prevent chronic diseases and decrease their symptoms.
- Resistance Training is cheaper than many other types of exercise - Exercise improves bone mass in women, reduces risk of osteoporosis in postmenopausal women, and prevents falls in older adults who are at risk for falling.
Aerobic exercises like walking and swimming also have benefits, but resistance training is more effective at increasing lean muscle mass.
Resistance Training Can Help You Lose Weight
Resistance training also helps you burn calories more efficiently during aerobic exercise. For example, if you walk at a moderate pace you burn about 30 calories for each mile. When you add weight lifting to your routine, it becomes even more efficient.
Therefore, adding weight lifting can help increase your metabolic rate and burn more calories throughout the day and night (even when you are sleeping).
How To Get started With Resistance Training One of the easiest ways to get started with resistance training is to use a resistance band . This type of equipment is inexpensive and easy to store. To use the band, you simply pull and lift the band when you want to exercise. It's like doing pull-ups with a resistance band - you just need to put more effort into it.
Resistance bands can be used for every day activities like sitting on the couch or hanging out at home. It's also a good idea to do a warm up activity (like jumping rope) before beginning workout routines that involve weight lifting.
Another great way to get started with resistance training is by signing up for a membership at a local gym . Many gyms offer free memberships and have their own trainers who can help you tailor your workouts and targets toward your fitness goals and ability level.
Another thing to consider is your diet . In order to get the most out of your resistance training, you also need to eat well and get adequate amounts of protein. The combination of a good diet and a solid program of resistance training will give you the results you want.
To learn more about exercise related topics, visit HealthLinkBC today.
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For more information on HealthLinkBC, please call 1 888 782 4 HEALTH (4233) or go to http://www.healthlinkbc.ca/ >http://www.healthlinkbc.ca/?loc=hl_hl_lg_nh_nav .
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HealthLinkBC is a health authority which provides health information and resources from government agencies, private organizations, hospitals and other sources in British Columbia’s health information system.< http://www.healthlinkbc.ca/ >Visit HealthLinkBC at www.healthlinkbc.ca < http://www.healthlinkbc.
Conclusion
It’s easy to see that resistance training is a great way to lose weight and keep it off. A combination of resistance training and cutting calories can help you reach your weight loss goals easily.
For more information on HealthLinkBC, please call 1 888 782 4 HEALTH (4233) or go to http://www.healthlinkbc.ca/ >http://www.healthlinkbc.ca/?loc=hl_hl_lg_nh_nav .
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