Adding strength training to your exercise program will benefit you in a variety of ways. Strength training improves your metabolism, helps you to build lean muscle mass, improves your blood lipid profiles, and lowers your risk of heart disease. It also reduces your symptoms of anxiety and depression.
Reduces risk of heart disease
Several studies have found that strength training can reduce the risk of heart disease, stroke, and other cardiovascular problems. Researchers compared the benefits of a variety of strength training techniques. The best results were seen when strength training was combined with aerobic exercise.
One study from Iowa State University found that lifting weights for less than an hour per week was a better way to reduce the risk of a heart attack than just doing cardio. This study surveyed over a dozen thousand adults. It found that those who did strength training for less than an hour a week were forty percent less likely to have a heart attack or die of a cardiovascular disease.
Reduces symptoms of anxiety and depression
Using strength training to reduce symptoms of anxiety and depression is a viable treatment option. Exercise releases endorphins, which energize the spirit and reduce stress. Exercise can also provide social support. Exercising with a group of friends is a positive experience.
A recent study examined the effects of different exercise intensities on anxiety syndromes in primary care. Participants were randomly assigned to either cardiorespiratory training or resistance training. Both groups underwent a 12-week guided exercise program. Results showed that resistance training was associated with a significant reduction in depressive symptoms.
Builds lean body mass
Increasing your lean body mass does not have to be difficult. You can do it with the help of a well-balanced diet and a good workout regimen. It takes discipline to make it happen, but once you reach your goal, you will feel the results.
For most people, the most effective way to increase lean body mass is by combining compound and isolation exercises. Performing a lot of repetitions is the best way to build lean muscle. In addition, rest periods are also important. Short rest intervals allow your muscles to recover and rebuild.
Getting plenty of calcium is a good way to prevent osteoporosis, but strength training also helps to prevent bone loss. It can help build new bone and increase bone density. It also improves muscle strength and range of motion, which helps keep you healthy.
Strength training can strengthen your bones, joints, and spinal muscles. It can also help improve your balance and reduce the risk of falling. It can help keep you healthy, prevent serious health conditions, and prevent falls. It can also increase your metabolism, which makes you burn more calories.
Boosting your metabolism is a great way to burn fat. There are many ways to increase your calorie burn, including strength training, cardio, and eating the right foods.
The best method for boosting your metabolism is to simply move more. This is the most effective way to burn fat and keep your body looking and feeling its best.
Strength training can burn calories while you are doing it, and for up to two hours after. Using weights helps build muscles, which burn more calories at rest.
Improves blood lipid profiles
Various studies have shown that regular physical activity is able to improve cholesterol levels in healthy older men and women. However, the ideal exercise prescription is not consistent across age groups and body mass indices.
A recent meta-analysis of 51 studies investigated the effects of physical activity on serum lipids in healthy older men and women. It found that physical activity had a positive effect on HDL-cholesterol and decreased total cholesterol and triglycerides. It also showed that aerobic exercise was associated with a reduction in triglycerides and HDL-cholesterol.
Whether you suffer from an inflammatory disease, are trying to lose weight, or just want to improve your overall health, strength training may help. It can increase your strength and endurance while also reducing your risk of chronic inflammation.
Chronic inflammation occurs when the immune system wears out and puts you at risk for conditions such as arthritis and type 2 diabetes. Strength training has been found to reduce inflammation, reduce symptoms of inflammatory disease, and increase energy levels.