Jan 272015
Benefits of Resistance Exercise…
12 Reasons To Start Lifting Weights (and The Health Benefits of Resistance Exercise).
A few of the Benefits…
1) It’s Heart healthy
- Reduced risk of heart attack and stroke
- Improved cholesterol profile (lower LDL, higher HDL)
- Lower blood pressure
- Improves coronary blood flow
2) Lower your risk of developing diabetes mellitus (DM)
- National Institute of health: weight training reduces your risk of diabete by 34%
- Type 2 DM: Insulin Resistance
- Weight training: increase insulin sensitivity, reduced disease burden, reduce need for medication (potentially) reversed the disease
3) Improve Athletic Performance, Reduce Risk of Injury
- Includes casual sports, professional sports, anything in between
- Reduced risk of sports related injuries (especially to high risk joints)
- E.g. Strengthening muscles at the knee, reduce risk of ACL injury
- Reduce risk of back injuries (lift safely, good form)
4) Extended lifespan/ live longer
- Research has shown that people who exercise live longer, but also who eat healthy and take supplements they can get from sites as http://kratommasters.com/kratom-capsules.
- Folks with less skeletal muscle or decline in skeletal muscle have shorter lifespans
- In other words, more muscle mass, longer life span
5) Improved / better sleep
- Research: exercise associated with better, healthier sleep
- Who benefits the most (insomnia, night shift) and exactly how it helps are still being investigated
- Lifting weights = Improved sleep hygiene
6) Increase your basal metabolic rate (BMR)
- Describes the number of calories you burn in a 24-hour period (regardless of activity level)
- Weightlifting increases skeletal muscle mass, BMR
- Increase whole body metabolism (reason athletes need to eat more)
7) Weight loss & Improved body adiposity
- Associated with weight loss, decrease in total body fat (adiposity)
- Muscle does way more than fat, so some folks may not lose much weight
- However, research shows total body fat will decrease
- Associated with reduced risk of disease ( diabetes, heart attack, stroke)
8) Healthy bones
- Osteoporosisis a disease of “brittle bones”, often associated with “little old ladies”
- However, weaker bones and decreased bone mineral density is part of the aging process
- Osteopenia: “pre-osteoporosis” , (think of it as a spectrum)
- Primary prevention and treatment: strength training and resistance exercise
- Increases joint loading, forcing bones to remodel and strengthen
9) Boost your balance & flexibility
- Research: strength and balance training reduces risk of falls
- Improved, maintained functional capacity
- Falls (and fractures) are a major cause of morbidity (disease) and mortality (death) in elderly population
10) Improved stamina & productivity
- Associated with reduction in fatigue, improved stamina
- You may be exhausted immediately after exercise (transient)
- Research: weight training improves total body stamina on a day-to-day basis, allowing you to get more out of your day.
11) Psychological and neurological benefits
- Reduced the risk of depression and suicide
- Reduced stress
- Improved self esteem
- Increase social activity, body image and mood.
- Reduces the risk of memory loss, dementia.
12) Finally… You don’t have to lift like an Olympic power lifter or an NFL athlete to enjoy these benefits. You can also do pull ups and squats if you prefer.