Is strength training important for fitness? and the importance of good health

 Is strength training important for fitness? and the importance of good health

Resistance Training, also known as resistance training, is a kind of exercise against resistance. The main purpose is to train the muscles of the human body. Traditional resistance training includes push-ups, dumbbells, barbells and other items. The strength training we usually do is resistance training (there is no essential difference between the two except the words)

1. Delay aging

People who do not take part in physical exercise regularly reach their maximum muscle strength at the age of 20 to 25 years, and will lose about 10% of their muscle weight and muscle strength every ten years thereafter. After the age of sixty, the loss of strength occurs more rapidly. With age, not only the ability to exercise will decline significantly, but it will also be difficult to cope with daily life. Such as carrying luggage, going to the toilet, etc. Another important symptom of decreased muscle strength is sluggishness of movement, decreased walking speed, and smaller and smaller steps. The only way to increase muscle mass and strength is strength training. People who regularly participate in strength training can maintain their best condition beyond the age of sixty.

2. Reduce Fat Content

Obesity is due to excessive accumulation of body fat. Fat is the best way for the body to store energy. There are 9 calories per gram of fat, and adipose tissue does not need to expend energy. The root cause of obesity is that the calories in the long-term diet are higher than the calories consumed by the body. A lowered metabolism, lack of physical activity and chronic overeating are all to blame. Adding muscle mass can help increase metabolism and reduce fat. Even without exercise, each kilogram of muscle burns 75 to 110 calories per day. For every kilogram of muscle added, the calories consumed are equivalent to a reduction of 3 to 5 kilograms of fat within a year. And the increase in muscle strength can take your workout to the next level and burn body fat more effectively.

3. Reduce Injury and Pain

Modern people's life tends to be more and more sedentary, and work and study require long-term work of the neck and waist muscles. If there is no neck and back muscle training. Insufficiency and degeneration of muscle strength can cause muscle strain and changes in body shape. More and more people are suffering from cervical and lumbar diseases. Proper strength training. It can strengthen the strength of important parts, improve body shape and increase flexibility.

4. Change body shape and improve posture

When you look in the mirror, your posture will be better if you stand up straight with your shoulders out and your stomach pulled back. Strength training can help you strengthen your back muscles, stretch your chest and shoulders, and strengthen your abs, making it easier to maintain a good posture and appear healthier and more confident at all times. At the same time, strength training can help you achieve left-right balance. Many people have less strength on the left than the right, and their limbs are also smaller on the left than on the right. Such an imbalance is not only unsightly, but also puts pressure on the spine. Balance exercises and strength training can improve imbalances in the body.

5. Burn more calories

Strength training can burn more calories than cycling or walking. Plus, because strength training builds muscle and bone in your body, energy expenditure continues even after you stop exercising so your body can build new muscle tissue. Through strength training, your body has become a high-efficiency machine that consumes calories and fat. If you want to reduce fat and achieve the goal of bodybuilding, how can you not do strength training?

6. Improve the body's metabolism of carbohydrates, prevent and help treat diabetes

More and more people are troubled by diabetes. Type 2 diabetes, which occurs mostly in adults, is one of the triggers of cardiovascular disease. Strength training can increase muscle mass, and more muscle tissue can help the body use insulin more effectively, so that it can more effectively absorb the sugar it needs from the blood for use. This reduces the body's dependence on insulin.

7. Makes you more energetic

Miriam E. Nelson, a well-known American doctor and best-selling author, said that after participating in strength training for one year, the respondents were more energetic than before and took part in more active exercises. The amount of exercise increased by 27% compared with before, and they felt younger. many years old. And these are the effects of strength training in just one year.

8. Lower Blood Fat and Cholesterol

A recent study showed that regular participation in strength training can reduce total blood cholesterol by 10% and low-density lipoprotein (LDL) by 14%.

9. Increase bone density, reduce osteoporosis, joint disease and other related diseases

Many middle-aged and elderly people, especially women, suffer from osteoporosis. Strength training is an essential preventive measure starting in youth. Strength training constantly stimulates the bones, and the body responds by strengthening the bones for long-term exercise. "I've seen a woman in her octogenarians increase her bone mass by 10 percent in a year through strength training," says Joseph Lane, a medical specialist at the New York City Center for Osteoporosis Prevention and Control.