Benefits of strength training.
According to a study published in American Journal of Preventive Medicine, 50.8% of adults reported no strength training activity at all. If you’re also one of them, then this article might be worth a read. The benefits of strength training extend far beyond the walls of the gym. Apart from increasing power in muscles, strength training also helps in maintaining a pleasing appearance. However, before discussing other benefits, it is essential to understand what strength training is.
Strength training, also known as resistance training, challenges muscles by overloading them. Its routines usually work the major muscle groups of the body. Experts recommend strength training activities at least twice a week to maintain a healthy lifestyle. Effective strength training methods include:
- Weight training
- Circuit training
- Plyometric exercises.
Even though they all are very different, what’s similar between them are their benefits.
Struggling to lose belly fat? No more. Strength training exercises that target the core muscles can make belly fat disappear in a trice. Moreover, such workouts also stop the accumulation of harmful visceral fat around the waistline. Some of these exercises include:
Along with a stronger core, all these exercises also tone the core muscles and define abs. Don’t get surprised if you notice the appearance of ab lines. Just keep on putting in the work to achieve your dream summer-bod!
Lift your mood
Strength training activities such as weight-lifting stimulate the production of Endorphins. Endorphins are stress-relieving hormones that can lighten up your mood and can make you feel euphoria, the same sensation that opioids tend to give. Fair to say gymaholics aren’t exaggerating when they say that they’re addicted to iron. On the contrary, low levels of endorphins can lead to major depressive disorders.
Elevate your testosterone levels
Apart from releasing stress-relieving hormones such as endorphins, strength training also stimulates the production of testosterone. Testosterone is a male sex hormone and has many benefits, such as increased muscle mass, denser bones, and inclined sex drive. It’s safe to say that strength training can promote the overall quality of your life.
Wait! Is that even possible? While it may not be possible to stay young forever, strength training has anti-aging properties. It can help you slow down the aging process significantly. Research suggests engaging in strength training exercises routinely can make you look up to ten years younger. Besides, engaging in such activities can also prevent old age symptoms such as lower back pain.
Improve cognitive abilities
Contrary to popular opinion, strength training improves cognitive functions such as memory, learning, decision-making, etc. Research conducted by the University of Sydney suggested that strength training also prevents degeneration of brain areas such as the hippocampus. Furthermore, exercising regularly ameliorates the circulatory system by expanding blood vessels and increasing their production.
Do you also think before bending to pick up heavy items? Does the thought of standing long hours haunt you? Well, no more! Weak or stiff muscles tend to limit daily functions and sometimes even expose you to the risk of excruciating spasms. If you’ve been struggling to perform routine tasks efficiently, it’s time to get your gym membership and indulge in hardcore strength training.
To sum up, there’s no denying that strength training has countless benefits and almost no drawbacks. However, results may vary depending on factors such as intensity of the workout, genetics, etc. To maximize gains, experts often recommend adding these activities to your daily workout sessions.
Pre and post-workout activities
Don’t forget to warm up!
Warm-ups are an essential part of any form of strength training. No matter which forms, skipping warm-ups can expose you to the risk of injury and can comfortably shelve you for a couple of months. To avoid injuring yourself, start with lighter resistance and higher repetitions.
Stretch your muscles
Post-workout stretching is one of the most underrated gym activities. Not only does it releases tension from focus muscles, but it also kick-starts the road to recovery. Also, stretching improves blood flow circulation and can save you from muscle stiffness.
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