A good fitness routine includes clean eating, cardio and strength training. And most either do not do enough cardio (“I am going to lose muscle”) or too much strength (“I need to grow muscle”). Besides the 0.001% happy few with the right genes that you constantly see on Instagram, for the rest of us it’s almost imperative to do all three, and often. So …. I have talked about the benefits of cardio and clean eating before. But how does strength training help? Here are just a few pointers.
1. Strength training makes you stronger and fitter
Muscle strength is crucial in making it easier to do the things you need to do on a day-to-day basis — especially as we get older and naturally start to lose muscle. And basically strength training is also called resistance training because it involves strengthening and toning your muscles by contracting them against a resisting force. There are two types of resistance training:
2. Strength training protects bone health and muscle mass
Starting age 30 we start losing as much as 3 to 5 percent of lean muscle mass per year, and 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 with no negative effects. And of course, for everyone, muscle-strengthening activities help preserve or increase muscle mass, strength, and power, which are essential for bone, joint, and muscle health as we age.
3. Strength training helps keep the weight off for good
Aerobic exercise such as walking, running, and cycling is well-known as a way to help increase the number of calories you burn in a day and thereby shed extra pounds. But strength training helps, too, even if you’re not burning a huge number of calories during the workout, and the combination of strength, cardio and a clean diet is your key to fitnessbulous. In fact, strength training is helpful for weight loss because it helps increase your resting metabolism
4. Strength training helps you develop better body mechanics
Strength training also benefits your balance, coordination, and posture, sounds obvious, but you balance is dependent on the strength of the muscles that keep you on your feet: The stronger those muscles, the better your balance.
5. Strength training boosts energy levels and improves your mood.
Strength training will elevate your level of endorphins (natural opiates produced by the brain), which lift energy levels and improve mood. In fact, all exercise boosts mood because it increases endorphin, and in addition to that, for strength training, additional research that’s looked at neurochemical and neuromuscular responses to such workouts offers further evidence it has a positive effect on the brain, and! there’s evidence strength training may help you sleep better!
6. Strength training has cardiovascular health benefits
Along with aerobic exercise, muscle-strengthening physical activity helps improve blood pressure, most recommendations are to be doing muscle-strengthening activities twice weekly plus 150 minutes of weekly moderate-intensity activity at minimum to help reduce hypertension and lower risk of heart disease.
@philippemora > I come from the future. I work and I workout. Always be kind and passionate. 🙏❤️💪🏋️♀️🔥🚀
I come from the future. I work and I workout. Always be kind and passionate.