Running is a great way to stay fit, but as a national guideline states, your body needs more than aerobic activity. Here are five health benefits of making weightlifting part of your workout routine.
1. Prevention of injury
Weight training is one of the most effective ways to build muscle mass and increase bone density. This effect becomes very important as we get older because we tend to experience a natural decline when we reach the age of 40 years.
Given the trends in osteoporosis statistics, it is important to build stronger bones to reduce the risk of fractures. Strengthening your muscles, on the other hand, can help by supporting the joints. This is why runners who miss strength training activities can end up hurting their knees and other body parts.
2. A healthier heart
A recent study from Iowa State University made strong reasons to spend less than one hour on weightlifters every week. Although it doesn’t seem like much, routines can reduce the risk of suffering a heart attack or stroke by 40 to 70 percent, the researchers said.
According to scientists, such activities can actually improve your heart health better than running. But for optimal physical fitness, national guidelines recommend that you do both types of exercises, namely strength training and aerobic activity.
3. Burn calories
Technically, cardio sessions do burn more calories than weightlifting sessions. But the latter helps build muscle which means you can burn calories even at rest. After a high-intensity lifting session, this is known as the afterburn effect.
“Muscles are metabolically active, meaning the more you have in your body, the more calories you will burn all day even when you don’t exercise,” said Nick Clayton, manager of a personal training program at National Strength and Conditioning. Association.
4. Management of diabetes
People who are diagnosed with type 2 diabetes must specifically include weight training or some form of strength training in their routine. Experts note that tightening your muscles can make a difference in controlling blood glucose levels.
“A lot of resistance training actually increases insulin sensitivity,” said Dawn Sherr, a certified diabetes educator with the American Association of Diabetes Educators. “Your blood sugar may not be as high as if you develop more muscle.”
5. Mental well-being
While the mental health benefits of aerobic exercise are well known, the literature shows that lifting weights can also lift your spirits. According to a meta-analysis published in 2017, weight lifting is associated with a significant reduction in anxiety.
People who are depressed can also experience a little relief by following this form of training. One factor to consider is the instant change that you can feel in your body after lifting compared to activities such as running. For some people, this can be a strong encouragement in terms of motivation and self-confidence.