The 12 benefits of weight training
It has been scientifically proven that physical exercise provides numerous benefits for the health of people.
Whether due to cardio or weight training, our body will appreciate sports practically . However, this last form of training (with weights) is usually associated only with those people who seek to improve their body aesthetics, and in the eyes of some individuals, it is less effective in improving cardio.
Benefits of training with weights
But is it really like that? What are the benefits of weight training? In the following lines you can find the answers to these questions.
1. Reduce stress
Physical training in general helps reduce stress, and weight training also does it. In addition to being an ideal way to release tensions after a long day of work, weight training relaxes us after the intense session with dumbbells or free weights.
The Studies suggest that this form of training increases norepinephrine production (noradrenaline), a neurotransmitter that can moderate the brain's response to stress. It also reduces the levels of cortisol, a hormone that regulates and mobilizes energy in stressful situations, but which in excess or in unnecessary situations causes side effects.
2. You will live more
Physical exercise is health and strength training help to live more . Since this last form of exercise helps increase muscle mass, a study from the University of California Los Angeles (UCLA) found that the more muscle mass, the less likely to die prematurely.
So. Weight training would help increase people's life expectancy.
3. Help to sleep better
Weight training helps sleep better, because it stimulates the release of serotonin, which increases the levels of melatonin in the body, a hormone that intervenes in the synchronization of the natural cycle of sleep and wakefulness.
A study conducted in 2012 showed that subjects who performed resistance training three days a week improved sleep quality compared to those who did not train.
4. Fat loss
AND It's not uncommon for many individuals to associate fat loss with aerobic training , thinking that running long distances the body burns much more fat. However, studies suggest that high-intensity weight training not only burns calories during training, but also afterwards, as it increases metabolism and, therefore, continue to burn calories for the next 24 hours after the training session .
5. You will burn more calories while you rest
Over time, the increase in muscle mass causes the basal metabolism to increase.
Basal metabolism is the calories that are burned when we do not perform physical activity , that is, it is the energy necessary to maintain the correct functioning of the organs, respiration, body temperature, etc. This causes that, even when we rest, our body is burning more calories.
6. More strength
If our desire is to increase strength, lifting weights is undoubtedly the training par excellence .
That does not mean that this is the only physical capacity that we can work with this method, because with the lifting of weights it is possible to work strength, resistance, speed ... Now, the improvement in the different physical qualities will depend on different variables, such as volume or intensity, etc.
7. Healthier bones
Greater muscle mass is not the only positive result of lifting weights, but the bones are also strengthened . According to research, weight training increases bone density and osteocalcin levels, an indicator of bone growth, by 19%.
8. Improves endurance and also cardiovascular capacity
Strength training has its benefits, as do aerobic training , and although the vast majority of people usually associate weight training only with strength training, combined exercise seems to be the best option to improve both physical qualities.
A methodology that employs both forms of training is mixed training. This approach strengthens the muscles, provides cardiovascular benefits, and according to an L.H. Willis, which took place in 2012, proved that the benefits of this form of training are greater than separately.
9. Reduces the risk of injury
Since weight training reduces the strength of bones, connective tissues and joints, also reduces the possibility of injuries and prevent them . Joints, tendons and strong ligaments are essential to prevent the pain of osteoporosis, and also to improve athletic performance.
10. It helps you to run more and to perform better in many sports
So, weight training helps athletes to perform more when combined with other types of training . For example, a 200 meter runner who works anaerobic resistance with sprints can also increase speed if he performs strength exercises with weights for the lower trunk.
11. Adherence to the diet
It is easier to follow a diet when we train . This is what a study from the University of Pittsburgh suggests, which included a sample of 169 overweight subjects. According to the results, those subjects who trained and followed a diet were able to control the daily intake of 1500 calories compared to those who did not train with weights. Also, the latter ate more sugar and fat-rich products.
12. It improves the health of the heart
Although weight training is not known as a cardiovascular exercise, it also improves heart health . Studies suggest that resistance routines with weights reduce blood pressure, in some cases as effectively as medications. The American Heart Association recommends that adults perform weight training at least twice a week.
