{"id":98,"date":"2021-10-05T13:43:08","date_gmt":"2021-10-05T13:43:08","guid":{"rendered":"http:\/\/stevenwatkins.axiomthemes.com\/?p=98"},"modified":"2022-01-18T22:35:39","modified_gmt":"2022-01-18T22:35:39","slug":"what-does-stretching-do-to-your-immune-system","status":"publish","type":"post","link":"https:\/\/bonafidefitness.com\/?p=98","title":{"rendered":"8 Ways Strength Training Boosts Your Health and Fitness"},"content":{"rendered":"<div class=\"wpb-content-wrapper\"><p>[vc_row][vc_column][vc_column_text]<\/p>\n<h1>8 Ways Strength training boosts your health and fitness<\/h1>\n<h6>\u00a0<\/h6>\n<p><strong>Every workout plan should include strength training \u2014 and bigger muscles are just one of the health benefits you&#8217;ll reap.<\/strong><\/p>\n<p>\u00a0<\/p>\n<p>By\u00a0Chris Iliades, MD<\/p>\n<p>\u00a0<\/p>\n<p>Medically Reviewed by\u00a0Michael Cutler, DO, PhD<\/p>\n<p>\u00a0<\/p>\n<p>Reviewed:\u00a0October 5, 2021<\/p><p>If you knew that a certain type of exercise could benefit your heart, improve balance, strengthen bones and muscle, and help you lose or maintain weight, wouldn&#8217;t you want to get started? Well, studies show that strength training can provide all those benefits and more.<\/p>\n<div>Strength training \u2014 also known as weight or resistance training \u2014 is physical activity designed to improve muscular strength and fitness by exercising a specific muscle or muscle group against external resistance, including free-weights, weight machines, or your own body weight, according to the American Heart Association.<\/div>\n<div>\u00a0<\/div>\n<p>\u201cThe basic principle is to apply a load and overload the muscle so it needs to adapt and get stronger,\u201d explains\u00a0Neal Pire, CSCS, an ACSM-certified exercise physiologist and account manager at The Gym at Englewood in Englewood, New Jersey.<\/p>\n<div>And what\u2019s important for everyone to know is that strength training is not just about body builders lifting weights in a gym. Regular strength or resistance training is good for people of all ages and fitness levels to help prevent the natural loss of lean muscle mass that comes with aging (the medical term for this loss is sarcopenia). It can also benefit people with chronic health conditions, like obesity, arthritis, or a heart condition&#8230;<\/div>\n<div>\u00a0<\/div>\n<p><strong><em><span style=\"letter-spacing: 0px; text-transform: uppercase;\">&#8230;Besides the well-touted (and frequently Instagrammed) benefit of adding tone and definition to your muscles, how does strength training help? Here are just a few of the many ways:<\/span><\/em><\/strong><\/p>\n<div>\n<div class=\"eh-widget eh-widget--cb\">\n<div class=\"container-fluid\">\n<div class=\"row\">\n<div class=\"col\">\n<div data-hypernova-key=\"evdyconsumercomponentreactcontentblock\" data-hypernova-id=\"1c6e181d-1d90-4527-9d5b-4098d5b78e9f\">\n<section class=\"eh-content-block\">\n<div class=\"eh-content-block__content\">\n<h5><strong>1. Strength Training Makes You Stronger and Fitter<\/strong><\/h5>\n<p>This benefit is the obvious one, but it shouldn\u2019t be overlooked. \u201cMuscle strength is crucial in making it easier to do the things you need to do on a day-to-day basis,\u201d\u00a0Pire\u00a0says \u2014 especially as we get older and naturally start to lose muscle.<\/p>\n<div>Strength training is also called resistance training because it involves strengthening and toning your muscles by contracting them against a resisting force. According to the Encyclopedia of Behavioral Medicine, there are two types of resistance training:<\/div>\n<div>\u00a0<\/div>\n<ul>\n<li><strong>Isometric resistance\u00a0<\/strong>involves contracting your muscles against a\u00a0nonmoving\u00a0object, such as against the floor in a pushup.<\/li>\n<li><strong>Isotonic strength training\u00a0<\/strong>involves contracting your muscles through a<\/li>\n<\/ul>\n<div>\n<h5><strong>2. Strength Training Protects bone health and muscle mass<\/strong><\/h5>\n<\/div>\n<div>\u00a0<\/div>\n<div>At around age 30 we start losing as much as 3 to 5 percent of lean muscle mass per decade thanks to aging, notes Harvard Health Publishing.<\/div>\n<div>\u00a0<\/div>\n<div>According to a study published in October 2017 in the\u00a0<em>Journal of Bone and Mineral Research<\/em>, just 30 minutes twice a week of high intensity resistance and impact training was shown to improve functional performance, as well as bone density, structure, and strength in postmenopausal women with low bone mass \u2014 and it had no negative effects.<\/div>\n<div>\u00a0<\/div>\n<p>Likewise, the HHS physical activity guidelines note that, for everyone, muscle strengthening activities help preserve or increase muscle mass, strength, and power, which are essential for bone, joint, and muscle health as we age.<\/p>\n<h5><strong>3. Strength Training Helps Your Body Burn Calories Efficiently<\/strong><\/h5>\n<p>All exercise helps boost your metabolism (the rate your resting body burns calories throughout the day).<\/p>\n<div>With both aerobic activity and strength training, your body continues to burn calories after strength training as it returns to its more restful state (in terms of energy exerted). It\u2019s a process called &#8220;excess post-exercise oxygen consumption,\u201d according to the American Council on Exercise.<\/div>\n<div>\u00a0<\/div>\n<p>But when you do strength, weight, or resistance training, your body demands more energy based on how much energy you\u2019re exerting (meaning the tougher you\u2019re working, the more energy is demanded). So you can amplify this effect depending on the amount of energy you put into the workout. That means more calories burned during the workout, and more calories burned\u00a0<em>after\u00a0<\/em>the workout, too, while your body is recovering to a resting state.<\/p>\n<h5><strong>4. Strength Training Helps Keep the Weight off for Good\u00a0<\/strong><\/h5>\n<p>Because strength training boosts excess post-exercise oxygen consumption, it can also help exercisers boost weight loss more than if you were to just do\u00a0aerobic exercise\u00a0alone, Pire says. \u201c[Resistance or strengthening exercise] keeps your metabolism active after exercising, much longer than after an\u00a0aerobic\u00a0workout.\u201d<\/p>\n<p>That\u2019s because lean tissue in general is more active tissue. \u201cIf you have more muscle mass, you\u2019ll burn more calories \u2014 even in your sleep, than if you didn\u2019t have that extra lean body mass,\u201d he adds.<\/p>\n<div>A study published in the journal\u00a0<em>Obesity\u00a0<\/em>in November 2017 found that, compared with dieters who didn\u2019t exercise and those who did only aerobic exercise, dieters who did strength training exercises four times a week for 18 months lost the most fat (about 18 pounds, compared with 10 pounds for non-exercisers and 16 pounds for aerobic exercisers).<\/div>\n<div>\u00a0<\/div>\n<div>You may even be able to further reduce body fat specifically when strength training is combined with reducing calories through diet. People who followed a combined full-body resistance training and diet over the course of four months reduced their fat mass while improving lean muscle mass better than either resistance training or dieting alone, concluded a small study published in January 2018 in the\u00a0<em>International Journal of Sport Nutrition and Exercise Metabolism<\/em>.<\/div>\n<h5><strong>5. Strength Training Helps You Develop Better Body Mechanics<\/strong><\/h5>\n<div>Strength training also benefits your balance, coordination, and posture, according to past research.<\/div>\n<div>\u00a0<\/div>\n<div>One review, published in\u00a0<em>Aging Clinical and Experimental Research\u00a0<\/em>in November 2017, concluded that doing at least one resistance training session per week \u2014 performed alone or in a program with multiple different types of workouts \u2014 produced up to a 37 percent increase in muscle strength, a 7.5 percent increase in muscle mass, and a 58 percent increase in functional capacity (linked to risk of falls) in frail, elderly adults.<\/div>\n<div>\u00a0<\/div>\n<p>\u201cBalance is dependent on the strength of the muscles that keep you on your feet,\u201d\u00a0Pire\u00a0notes. \u201cThe stronger those muscles, the better your balance.\u201d<\/p>\n<h5><strong>6. Strength Training Can Help With Chronic Disease Management<\/strong><\/h5>\n<div>Studies have documented that strength training can also help ease symptoms in people with many chronic conditions, including neuromuscular disorders,\u00a0HIV,\u00a0chronic obstructive pulmonary disease, and some cancers, among others.<\/div>\n<div>\u00a0<\/div>\n<div>For the more than 30 million Americans with\u00a0type 2 diabetes, strength training along with other healthy lifestyle changes can help improve glucose control, according to the Centers for Disease Control and Prevention and a study published in June 2017 in\u00a0<em>Diabetes Therapy<\/em>.<\/div>\n<div>\u00a0<\/div>\n<div>And research published in 2019 in\u00a0<em>Frontiers in Psychology\u00a0<\/em>suggested regular resistance training can also help prevent chronic mobility problems, heart disease, type 2 diabetes, and cancer.<\/div>\n<h5><strong>7. Strength Training Boosts Energy Levels and Improves Your Mood<\/strong><\/h5>\n<div>Strength training has been found to be a legitimate treatment option (or add-on treatment) to quell\u00a0symptoms of depression, according to a meta-analysis of 33 clinical trials published in\u00a0<em>JAMA Psychiatry\u00a0<\/em>in June 2018.<\/div>\n<div>\u00a0<\/div>\n<div>\u201cAll exercise boosts mood because it increases\u00a0endorphins,\u201d Pire says. But for strength training, additional research that\u2019s looked at neurochemical and neuromuscular responses to such workouts offers further evidence it has a positive effect on the brain, he adds.<\/div>\n<div>\u00a0<\/div>\n<div>And there&#8217;s evidence strength training may help you sleep better, too, according to a study published in the January\u2013February 2019 issue of\u00a0<em>Brazilian Journal of Psychology<\/em>.<\/div>\n<div>\u00a0<\/div>\n<div>And we all know a better night\u2019s sleep can go a long way in keeping mood up.<\/div>\n<h5><strong>8. Strength Training Has Cardiovascular Health Benefits<\/strong><\/h5>\n<div>Along with aerobic exercise, muscle-strengthening activities helps improve blood pressure and reduce risk of\u00a0hypertension and heart disease, according to HHS.\u00a0<\/div>\n<\/div>\n<\/section>\n<div>\u00a0<\/div>\n<section class=\"eh-content-block\">\n<div class=\"eh-content-block__content\">\n<div>\u00a0<\/div>\n<div>\u00a0<\/div>\n<\/div>\n<\/section>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<div class=\"eh-widget eh-widget--cb\">\n<div class=\"container-fluid\">\n<div class=\"row\">\n<div class=\"col\">\n<div data-hypernova-key=\"evdyconsumercomponentreactcontentblock\" data-hypernova-id=\"958dbd43-f3dd-410a-ad5c-168ebf0c4d03\">\n<section class=\"eh-content-block\">\n<div class=\"eh-content-block__content\">\n<p><em>Additional reporting by\u00a0Jill\u00a0Waldbieser,\u00a0Nicol Natale, and\u00a0<\/em><em>Jessica Migala<\/em><em>.<\/em><\/p>\n<div class=\"fl-module fl-module-fl-post-content fl-node-5bfc309bd3bdc postContent\" data-node=\"5bfc309bd3bdc\">\n<div class=\"fl-module-content fl-node-content\">\n<p><em>The full article can be found here: <\/em><a href=\"https:\/\/www.everydayhealth.com\/fitness\/add-strength-training-to-your-workout.aspx\">8 Ways Strength Training Boosts Your Health and Fitness\u00a0<\/a><\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/section>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<p>[\/vc_column_text][\/vc_column][\/vc_row]<\/p><\/div>","protected":false},"excerpt":{"rendered":"<p>[vc_row][vc_column][vc_column_text] 8 Ways Strength training boosts your health and fitness \u00a0 Every workout plan should include strength training \u2014 and bigger muscles are just one of the health benefits you&#8217;ll reap. \u00a0 By\u00a0Chris Iliades, MD \u00a0 Medically Reviewed by\u00a0Michael Cutler, DO, PhD \u00a0 Reviewed:\u00a0October 5, 2021 If you knew that a certain type of exercise could benefit your heart, improve&hellip;<\/p>\n","protected":false},"author":1,"featured_media":1666,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[6,9,111,110],"tags":[98,114,112,17,20],"class_list":["post-98","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-bodyweight","category-healthy-lifestyle","category-strength-training","category-training","tag-personal-training","tag-physiology","tag-strength-training","tag-trainings","tag-weightlifting"],"aioseo_notices":[],"jetpack_sharing_enabled":true,"jetpack_featured_media_url":"https:\/\/i0.wp.com\/bonafidefitness.com\/wp-content\/uploads\/2021\/10\/athlete-building-her-arm-muscles-at-the-gym-NB6A9V3-scaled.jpg?fit=1707%2C2560&ssl=1","_links":{"self":[{"href":"https:\/\/bonafidefitness.com\/index.php?rest_route=\/wp\/v2\/posts\/98"}],"collection":[{"href":"https:\/\/bonafidefitness.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/bonafidefitness.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/bonafidefitness.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/bonafidefitness.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=98"}],"version-history":[{"count":9,"href":"https:\/\/bonafidefitness.com\/index.php?rest_route=\/wp\/v2\/posts\/98\/revisions"}],"predecessor-version":[{"id":1680,"href":"https:\/\/bonafidefitness.com\/index.php?rest_route=\/wp\/v2\/posts\/98\/revisions\/1680"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/bonafidefitness.com\/index.php?rest_route=\/wp\/v2\/media\/1666"}],"wp:attachment":[{"href":"https:\/\/bonafidefitness.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=98"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/bonafidefitness.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=98"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/bonafidefitness.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=98"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}