December 31, 2020
Resistance training, also known as strength training, is a specific form of fitness designed to build muscle strength, endurance and mass. Resistance training has been diversified, such as machine training, free weight training (dumbbells, barbells, etc.), elastic bands and self-weight training (such as push-ups, squats, and sit-ups).
Unlike aerobics which aims to improve cardiopulmonary function, resistance training is a balanced exercise that challenges all the muscles over your body, including the pectoralis major, brachialis, dorsal and abdominal muscles. In this paper, we going to talk about what exactly benefits we can get from resistance training.
1. Improve Overall Body Function
Resistance training helps to improve the metabolization of carbohydrates and prevent diabetes. Besides, the improved muscle strength and muscle mass help the body to make use of insulin and then take carbohydrate from the blood for energy, which in turn reduce the dependence on insulin.
2. Stay Energetic and Dynamic
Participants keeping up strength training for a year turn out to be more energetic than before. And they are more motivated in fitness and workouts with a 27 percent increase in exercise volume. And this is just the result of one-year strength training.
3. Lower the Possibility of Injury & Release Pain
More and more people are suffering from cervical and lumbar spine diseases. Nowadays, we spend much more time than we thought in sitting during work, study or even at home, which is more likely to result in overworked muscles in the neck and waist. If there has no specific training on the neck and back muscles, the lack of muscle strength and muscle disappearance would lead to muscle strain and out of shape. The appropriate resistance training help to tone up the major muscles of the body, get you in good shape and improve flexibility.
4. Improve Bone Density & and Prevent Aging
Resistance training helps to improve bone density, prevent osteoporosis, arthropathy and other related diseases. More than that, it provides a constant stimulation to bones, and the body in turn would strengthen the bones for long-term exercising.
5. Build up Strength in Muscles, Tendons and Ligaments
For people who do not keep a routine exercise, they reach the maximum muscle strength at the age between 20 and 25 with a 10% decrease in muscle strength and mass each decade thereafter. The loss of muscle and strength will accelerate when coming to the age of 60. As we age, not only does our exercise performance decline dramatically, but we also find it difficult to maintain normal performance of daily living, such as carrying luggage, going to bathroom and picking something up from the ground. Another significant sign of decreased muscle strength is moving slowly, such as walking at a slow pace with a small step. The only way to improve muscle mass and strength is strength training. People keeping strength training can maintain their peak performance well until their 60s and beyond.
6. Burn Fat & Improve Metabolism
The root of the issue of obesity is that we take in more calories than the calories burned. Increased muscle mass and strength help to promote metabolism and burn fat.