Strength training is also known as resistance training or weight lifting. Regardless of the naming variations, these three are the same.
Although there are many types of resistance training techniques, we’ll focus on a simple way of doing it. Hence, ordinary individuals like you and me can do it without hiring expensive personal trainers.
The most obvious outcome in doing strength training is building muscle. Now, you might be thinking you’re interested in bodybuilding and simply want to stay fit.
Yes, we’re not concerned on bulking up, but the muscle mass developed as a result of strength training triggers many positive benefits in the body particularly the heart.
There will be an increase in muscle mass for sure, but it won’t make you bulk up like a bodybuilder does.
Normally, the most common exercise that improves heart health is cardio workouts. The good news, strength training is just as good as cardio when it comes to heart health benefits.
Strength training exercises help in maintaining and increasing muscle mass which particularly vital because muscle mass decreases with age.
In addition, having the proper muscle mass can help boost metabolic rate making the body an efficient fat burning machine even while at rest.
1. Burns More Calories
When the body turned into an efficient calorie burning machine, it helps avoid weight gain and maintain better heart health.
For those who have stubborn belly fat, a combination of strength training and well-planned healthy eating regimen can help shrink the belly fat. It’s so important to eliminate these fats in the belly as these fats are no ordinary fats.
Belly fats are also known as visceral fat and it’s not just bulging in the outside, it also engulfs the internal organs like liver and kidneys, and this is particularly not good for the heart.
Experts determined that having a 20-minute weight lifting everyday experience less accumulation of belly fat especially in relation to aging, compare to that of men who perform cardio workouts of the same length of time.
Another good news about doing strength training is it increases the number of the energy-burning structure within the cells known as mitochondria. When you do strength training, the muscles causes to store glycogen.
It breaks down glucose and converts to fuel to be used during energy-demanding activity like lifting weights. When you finished working out, the body starts restoring the glycogen and mostly rely on stored fat as an energy source. This is when the body turns into a fat burner.
2. Maintains Ideal Blood Pressure and Prevents Diabetes
In a different study, strength training has been shown to provide a safe and effective way of controlling blood glucose level that is present in the bloodstream to feed the muscles.
A high level of sugar in the bloodstream is a typical indication of type 2 diabetes. Moreover, the increase in muscle mass through strength training triggers the body to be sensitive to insulin, which is good.
Insulin is a hormone that regulates the level of blood sugar. When insulin is out of control, it becomes a fat-storing hormone. One study by Harvard and published at JAMA Internal Medicine determined that doing strength training at least 150 minutes weekly can cut the risk of type 2 diabetes up to 34%.
Now, this has some sort of domino effect as diabetes increases the risk of cardiovascular disease like high blood pressure. One systematic review article found that strength training appears to have a positive effect in controlling high blood pressure.
Both diabetes and high blood pressure have tremendous negative effects on other areas of the body including sexual health as this involve blood flow and guess what… sexual function requires proper blood flow.
In addition, strength training also helps boost testosterone level, which is a hormone and just like muscles it decline with age. You could also use along with it natural testosterone boosting supplement to achieve good results.
Getting Started With Strength Training
For a person who has a medical history, consult with your doctor prior to starting any weight training program. This exercise routine can somewhat challenge the heart, so it’s a smart idea to be prepared prior to get into it.
Another way to get started with weightlifting is to enroll yourself in a supervised training in a gym or health club near you. Having a personal trainer can also be helpful for anyone who is interested and just getting started with weight training. It’s important to make it right the first time to avoid potential injury as it involves lifting weights.
When it comes to resistance training, it’s not just about barbell and dumbbells as there are other ways to do it on weight machines, resistance bands, and even bodyweight exercises like push ups and pull ups. The first thing to do prior to starting the routine is to get yourself warmed up. Doing a few minutes of stretching during warm-up and at the end of the weightlifting routine is also vital.
How To Stay Safe During Strength Training Workout
When it comes to beginner weightlifting safety, there’s nothing more important than having someone with you who is knowledgeable enough to guide in every way a beginner should know. This is why it’s vital to enroll in a supervised program so a personal trainer or instructor can guide you while you are just starting.
Weight lifting can cause a spike in blood pressure that is dangerous. This can happen especially if you’re holding your breath while doing the routine. It’s vital to breathe in a right manner so you’ll not experience such a dangerous spike in your blood pressure while lifting weights.
The standard breathing is to exhale when you’re lifting the weights, or if you’re using a weight machine, exhale when you pull or push, and then exhale as you release them.
There can be times when you experience difficulty completing the reps. In this case, you may be using too much weight. Decrease the weight and stay in that safe zone until you’re ready to add more weights.
As always, when you feel pain or discomfort, stop the exercise immediately and consult your doctor, or any professional fitness individual and see what happens. You may be using too much weight, or there is something health-related that need to be addressed first before you go back to your strength training program.