Why you should do more strength training?
Would you like to commit to a workout which can build muscle, help you lose weight, improve your coordination and make you stronger? We’re sure the answer is YES, OF COURSE right? Then perhaps you should look into strength training. But first, let’s find out what is strength training?
According to the American Heart Association, strength training, also known as weight or resistance training is a physical activity designed to work on a specific muscle or muscle group against external resistance using free-weights, weight machines and your own body weight.
The new Physical Activity Guidelines for Americans from the U.S. Department of Health and Human Services (HHS) encourages teenagers and children to incorporate strength training at least three days per week. As for adults, they should target to commit to moderate to intense strength training which targets all muscle groups at least two days per week. In between your strength training, it’s important for you to have quality rest.
Still not convinced? Check out the benefits of strength training down below;
You’ll lose weight
Losing weight is the most common reason people start working out but do you know that if you start strength training, it will speed up your weight loss? Yes! This is because muscle helps you to burn more calories and the more muscle you have the higher your metabolism will be. So, lift that dumbbell and start building muscle.
Improve your bone density
According to a study published in October 2017 in the Journal of Bone and Mineral Research, high-intensity resistance and impact training twice a week can improve your overall functional performance, bone density and structure. Also, if you’ve just turned 30, this a crucial period where you need to start building muscle because this is when you start losing as much as 3 to 5 per cent of lean muscle mass per year.
You’ll be more flexible
It doesn’t make sense right? How does lifting weights make you more flexible, but science says so! When you do strength training, it increases stretch potential by changing the structure of the actual muscle. According to James R. Whitehead, EdD, of the University of North Dakota in Grand Forks, “Full-range resistance training regimens can improve flexibility as well as, or perhaps better than, typical static stretching regimens”.
You’ll be happier
Generally, working out elevates your level of endorphins which can improve your mood. However, according to a 2014 study published in Frontiers in Psychology, strength training also gives a positive effect on your neurochemical and neuromuscular system.