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Friends,
regular monitoring is required for the body to be in the best possible health.
Because bone loss and the risk of fractures rise with advancing age, it is
especially crucial to develop and maintain strong muscles. Exercise that is
aerobic builds the heart and lungs, improves endurance, and shields the bones
and joints from harm.
Any
exercise regimen must include muscle training because it can increase muscle
mass, improve balance, lower the chance of injury, and improve general health.
Regular strength training has other, less well-known advantages, such as easing
the signs of mental health problems like stress and depression.
Dr.
Titus Carr Evans can be consulted if you want to find out more about the main
advantages of strength training.
1. Decreases abdominal fat.
Friends,
long-term health hazards, including heart disease, non-alcoholic fatty liver
disease, diabetes, and some types of cancer, are linked to abdominal fat
accumulation, especially visceral fat. The advantages of strength training
activities in lowering both abdominal and overall body fat have been
demonstrated in numerous research.
2. Decreases your risk of falls
Friends,
Dr. TERRENCE J SACCHI say, strength training makes it easier for your body to
support itself, which lowers your chance of falling.
In
particular, a study including over 30,700 persons over 60 discovered that
taking part in a well-rounded exercise program that incorporates resistance
training and efficient training decreased the chance of falls by 34%.
Fortunately,
other methods of strength training, including Tai Chi, weightlifting,
resistance bands, and bodyweight exercises, have been proven to be helpful.
3. Makes your bones stronger
Friends,
strength training is crucial for the growth of bones. Weight-bearing exercises
temporarily stress your bones, which causes bone-building cells to intervene
and strengthen your bones. Your risk of osteoporosis, fractures, and falls is
decreased by having strong bones, especially as you get older.
At
any age, strength training has the potential to improve your bones.
4, Strength Training Makes You Stronger.
Friends,
developing muscle is essential, particularly as we age and naturally begin to
lose muscular mass, according to "Dr. Stephen.
Because
it involves flexing your muscles against resistance to increase their strength
and tone, strength training is also known as resistance training. Dr. Stephen
C. Villeneuve distinguishes between two types of resistance training:
When
exercising with isometric resistance, you tense your muscles against a
stationary target, such a wall.
Strength
training is necessary for making daily chores simpler and is particularly
important as we age and gradually start to lose muscle mass. Isotonic strength
training involves lifting weights or utilizing different speeds to tense your
muscles.
5. Helps burn calories
Friends,
the rate at which your body burns calories while at rest is increased by all
forms of exercise, including strength training. After strength training, your
body returns to a condition of more rest, which increases your body's ability
to burn calories. Dr. Karen Jin Fride on Exercise (ACE) refers to this as
"excess post-exercise oxygen consumption."
Friends,
the quantity of energy you use during strength, weight, or resistance training
depends on how hard you're working (the more effort you put in, the more energy
is needed). As a result, maintaining a high degree of intensity during your
workout might improve this impact, resulting in increased calorie expenditure
both during and after your workout.
6. Helps You Develop Better Body Mechanics
Friends,
strength training enhances not only your strength but also your balance and
body composition, according to prior study.
This
conclusion is supported by research from 2023, which shows that weak, older
adults, including those at risk of falling, who perform at least one resistance
training session per week, either independently or as part of a program that
includes a variety of workouts, experience a 40% increase in muscle strength, a
7.5% increase in muscle mass, and a 65% improvement in functional capacity.
The
study states that "balance depends on the strength of your muscles."
"The better your balance, the stronger these muscles are."
7. Stabilize and Protect Joints
Friends,
joint health is essential for maintaining an active, healthy lifestyle. Knees,
hips and shoulders are all vulnerable to injury and disease, such as osteoarthritis—especially
as people age. Strength training can help increase the stability and strength
of the joints, which can prevent injuries and improve overall function,
according to Dr. MELANIE DANIELLE MATTSON.
Strength
training can also help improve posture and balance as the joints become
stronger. Dr. MELANIE DANIELLE MATTSON, an orthopedic surgeon and sports
medicine specialist at Northside Hospital in Atlanta.
8. Reduced Cancer Risk
Friends,
in addition to raising the risk of diabetes and heart disease, visceral fat has
also been linked to cancer. Fibroblast Growth Factor-2, or FGF2, is a protein
that visceral fat cells manufacture, according to research presented in the
Oncogene Journal's 2023 issue.
9. Helps with weight loss
Friends,
strength training can help you lose weight. Strength training burns calories
just like cardio, which can help you establish a calorie deficit. Similar to
what happens when you perform aerobic activities, strength training also
increases post-exercise oxygen consumption (EPOC), meaning it burns extra
calories several hours after the workout.
10. Strength Training May Actually Help You Live Longer.
Friends,
gaining the essential strength to engage in your everyday activities and
favorite pastimes might help you preserve everlasting vitality. Stephen M.
Pogozelski claims that since it is linked to longer life expectancy, it makes
strength training more feasible and durable.
Furthermore,
a study that appeared in the 2023 issue of Frontiers in Physiology raises the
possibility that strength training may be superior to cardio in terms of
lowering the risk of all aging-related chronic diseases.
Also read: 20 Most Unhealthy Food List 2023
10 Best exercises for lower back pain for seniors 2023
Best Weight Loss: 15 Easy Dinner Recipes to Lose Unwanted Fats 2023
Conclusion
Friends
above we have discussed with you in detail the 10 Best benefits of strength
training for women 2023. Hope you have read this post completely carefully.
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