Click to scroll back to top of the page Back to top. By Carmen Chai Global News. Posted June 10, am. Updated June 12, pm. Smaller font Descrease article font size - A. Share this item on Facebook facebook Share this item via WhatsApp whatsapp Share this item on Twitter twitter Send this page to someone via email email Share this item on Pinterest pinterest Share this item on LinkedIn linkedin Share this item on Reddit reddit Copy article link Copy link.
Story continues below advertisement. Tweet This Click to share quote on Twitter: "I've seen countless transformations from regimented resistance training. View image in full screen. Tweet This Click to share quote on Twitter: "I can say, unequivocally, that lifting weights has completely changed my life in virtually every way. So much so, that I decided to make a career of it and educate others on the vast benefits," he told Global News.
Leave a comment Comments. Edmonton Health Matters tag Fitness tag Exercise tag weight loss tag Weightlifting tag Weights tag Weight Training tag lifting weights tag weight lifting workout tag benefits of resistance training tag benefits of weight training tag weight loss training tag weight training workout tag. Sponsored content. Flyers More weekly flyers. Strength training — also known as weight or resistance training — is physical activity designed to improve muscular strength and fitness by exercising a specific muscle or muscle group against external resistance, including free-weights, weight machines, or your own body weight, according to the American Heart Association.
Regular strength or resistance training is good for people of all ages and fitness levels to help prevent the natural loss of lean muscle mass that comes with aging the medical term for this loss is sarcopenia. It can also benefit people with chronic health conditions, like obesity, arthritis, or a heart condition.
Department of Health and Human Services HHS recommend children and adolescents ages 6 through 17 incorporate strength training into their daily 60 minutes of physical activity three days per week.
Adults should aim to do moderate or intense muscle-strengthening workouts that target all muscle groups two days per week. Here are just a few of the many ways: 1.
Strength training is also called resistance training because it involves strengthening and toning your muscles by contracting them against a resisting force.
According to the Encyclopedia of Behavioral Medicine, there are two types of resistance training:. At around age 30 we start losing as much as 3 to 5 percent of lean muscle mass per decade thanks to aging, notes Harvard Health Publishing. According to a study published in October in the Journal of Bone and Mineral Research , just 30 minutes twice a week of high intensity resistance and impact training was 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 effects.
With both aerobic activity and strength training, your body continues to burn calories after strength training as it returns to its more restful state in terms of energy exerted.
You may even be able to further reduce body fat specifically when strength training is combined with reducing calories through diet. People who followed a combined full-body resistance training and diet over the course of four months reduced their fat mass while improving lean muscle mass better than either resistance training or dieting alone, concluded a small study published in January in the International Journal of Sport Nutrition and Exercise Metabolism.
Strength training also benefits your balance, coordination, and posture, according to past research. One review, published in Aging Clinical and Experimental Research in November , concluded that doing at least one resistance training session per week — performed alone or in a program with multiple different types of workouts — produced up to a 37 percent increase in muscle strength, a 7.
Studies have documented that strength training can also help ease symptoms in people with many chronic conditions, including neuromuscular disorders, HIV , chronic obstructive pulmonary disease , and some cancers, among others. For the more than 30 million Americans with type 2 diabetes, strength training along with other healthy lifestyle changes can help improve glucose control, according to the Centers for Disease Control and Prevention and a study published in June in Diabetes Therapy.
And research published in in Frontiers in Psychology suggested regular resistance training can also help prevent chronic mobility problems, heart disease, type 2 diabetes, and cancer. Strength training has been found to be a legitimate treatment option or add-on treatment to quell symptoms of depression , according to a meta-analysis of 33 clinical trials published in JAMA Psychiatry in June And there's evidence strength training may help you sleep better, too, according to a study published in the January—February issue of Brazilian Journal of Psychology.
Along with aerobic exercise, muscle-strengthening activities helps improve blood pressure and reduce risk of hypertension and heart disease, according to HHS. Editorial Sources and Fact-Checking. Strength and Resistance Training Exercise. American Heart Association. April 19, Clinical Definition of Sarcopenia. Clinical Cases in Mineral and Bone Density. In recent research on overweight or obese adults age 60 and over , the combination of a low-calorie diet and weight training resulted in greater fat loss than a combination of a low-calorie diet and walking workouts, according to a study published in the journal Obesity.
The adults who walked instead of weight trained did lose a comparable amount of weight—but a significant portion of the weight loss included lean body mass. Meanwhile, the adults who did strength training maintained muscle mass while losing fat. This suggests that strength training is better at helping people lose belly fat compared with cardio because while aerobic exercise burns both fat and muscle, weight lifting burns almost exclusively fat.
While it is true that you can't spot reduce — your body is born with pre-conceived places it wants to store fat based on a slew of factors — a University of Alabama study found that the women who lifted weights lost more intra-abdominal fat deep belly fat than those who just did cardio.
Burning more belly fat may also contribute to general weight loss from lifting weights. And the benefits of lifting weights don't stop there. You'll build a more defined muscular physique, but it also lessens your risk of diabetes, metabolic syndrome, and some cancers. Not to mention, lifting heavy weights recruits your core, giving you an abs workout without even trying. Strength training may have a reputation of making women "bulk up," but it's not true.
The more your weight comes from muscle rather than fat the leaner you'll be. Plus, it's difficult for women to get body-builder huge. To seriously gain size, you'd pretty much need to live in the weight room. Love the lean, defined muscles on super-fit ladies? Here's why you can lift heavy and won't bulk up. If you want more proof, watch this video with two-time Reebok CrossFit Games champion Annie Thorisdottir , who has a great body and certainly isn't afraid to throw around heavy weights.
Just sitting on your butt reading this, you're burning calories — if you lift weights, that is. You may burn more calories during your 1-hour cardio class than you would lifting weights for an hour, but a study published in The Journal of Strength and Conditioning Research found that women who lifted weights burned an average of more total calories during the 24 hours after their training session ended.
Another study published in the International Journal of Sport Nutrition and Metabolism found that, following a minute strength training session, young women's basal metabolic rate spiked by 4. Women who lifted more weight for fewer reps 85 percent of their max load for 8 reps burned nearly twice as many calories during the two hours after their workout than when they did more reps with a lighter weight 45 percent of their max load for 15 reps.
Up next: 7 Common Muscle Myths, Busted. Your muscle mass largely determines your resting metabolic rate — how many calories you burn by just living and breathing. Weight lifting doesn't only train your muscles; it trains your bones. When you perform a curl, for example, your muscles tug on your arm's bones. The cells within those bones react by creating new bone cells, says Perkins. Over time, your bones become stronger and denser. The key to this one is consistency, as research has shown that lifting heavy weights over time not only maintains bone mass but can even build new bone, especially in the high-risk group of post-menopausal women.
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