The basic essentials of a healthy lifestyle are a combination of diet and exercise. Both, working simultaneously, are needed in adequate amounts for the body to function optimally. One of the main aspects of exercise is increasing strength, which has several health benefits. Strength training, also known as resistance training or weightlifting, is a combination of various exercises, many of which involve using weights or resistance bands. Then there are others that simply use your body weight to push its limit and increase strength, reducing fat and increasing muscle mass.
According to the study published in the journal Applied Physiology, resistance training led to a significant increase in muscle strength and mass across various populations, including older adults and individuals who have chronic conditions.Some forms of resistance training include squats, weight lifting, glute bridge and push-ups. Another study published in Bone and Mineral Research suggested that it significantly increased bone density at various skeletal sites.A randomised controlled trial published in the New England Journal of Medicine showed that a one-year resistance training program increased bone mineral density in older men and women.Strength training like even doing basic kettle bells, wall push-ups, calf raises and mountain climbing can boost metabolism and increase the number of calories burned at rest.
Research suggests that regular resistance training, combined with a balanced diet, can help with weight management by increasing lean muscle mass and promoting fat loss.
Other benefits
Increased insulin sensitivity
Strength training improves insulin sensitivity, which is crucial for maintaining stable blood sugar levels. This can be beneficial for individuals with diabetes or those at risk of developing diabetes.
Cardiovascular health improvements
While aerobic exercise is often associated with cardiovascular health, research shows that strength training can help lower blood pressure, improve cholesterol levels and reduce the risk of heart disease. Research published in the American Heart Journal showed that resistance training reduced blood pressure in individuals with hypertension.
Enhanced mental well-being
Engaging in regular strength training has been linked to improved mental health and well-being. It can reduce symptoms of depression and anxiety, enhance self-esteem, and improve cognitive function. Source: India Today
Start doing strength training for your overall health
