It has been scientifically proven that physical exercise provides numerous benefits to people’s health.
Whether due to cardio or weight training, our body will greatly appreciate the practice of sports However, this last form of training (with weights) is usually only associated with those people who seek to improve their body aesthetics, and in the eyes of some individuals, it is less effective for improving cardio.
But is it really like that? What are the benefits of training with weights? In the following lines you can find the answers to these questions.
1. Reduce stress
Physical training in general helps reduce stress, and weight training does too. In addition to being an ideal way to release tension after a long day at work, weight training relaxes us after an intense session with dumbbells or free weights.
It Studies suggest that this form of training increases the production of norepinephrine (norepinephrine), a neurotransmitter that can moderate the brain’s response to stress. Likewise, it reduces the levels of cortisol, a hormone that regulates and mobilizes energy in stressful situations, but in excess or in unnecessary situations causes side effects.
Physical exercise is health and strength training helps you live longer Since this last form of exercise helps increase muscle mass, a study from the University of California Los Angeles (UCLA) found that the greater the muscle mass, the less likely you are to die prematurely.
Therefore. Weight training would help increase people’s life expectancy.
3. Helps you sleep better
Weight training helps you sleep better because it stimulates the release of serotonin, which increases the levels of melatonin in the body, a hormone that is involved in synchronizing the natural sleep-wake cycle.
A 2012 study showed that subjects who performed resistance training three days per week improved sleep quality compared to those who did not train.
4. Fat loss
AND It is common that many individuals associate fat loss with aerobic training , thinking that when running long distances the body burns much more fat. However, studies suggest that high-intensity weight training not only burns calories during the workout, but also afterwards, as it increases metabolism and therefore continues to burn calories for the next 24 hours after the training session.
5. You will burn more calories while you rest
Over time, the increase in muscle mass causes the basal metabolism to increase.
Basal metabolism is the calories that are burned when we do not do physical activity , that is, it is the energy necessary to maintain the correct functioning of the organs, breathing, body temperature, etc. This means that, even when we rest, our body burns more calories.
If our desire is to increase strength, weight lifting is, without a doubt, the training par excellence
That does not mean that this is the only physical capacity that we can work with this method, because with weight lifting it is possible to work on strength, resistance, speed… Now, the improvement in the different physical qualities will depend on different variables, such as volume or intensity, etc.
7. Healthier bones
Greater muscle mass is not the only positive result of lifting weights, but bones are also strengthened According to research, weight training increases bone density and levels of osteocalcin, an indicator of bone growth, by 19%.
8. Improves endurance and also cardiovascular capacity
Strength training has its benefits, just as aerobic training does and although the vast majority of people tend to associate weight training only with strength training, combined exercise seems to be the best option to improve both physical qualities.
A methodology that uses both forms of training is mixed training. This approach strengthens muscles, provides cardiovascular benefits, and according to research by LH Willis, which was conducted in 2012, found, the benefits of this form of training are greater than alone.
9. Reduces the risk of injury
Since weight training reduces the strength of bones, connective tissues, and joints, It also reduces the chance of injury and prevents it Strong joints, tendons and ligaments are essential for preventing the pain of osteoporosis, as well as improving sports performance.
10. It helps you run more and perform better in many sports
Therefore, Weight training helps athletes perform better when combined with other types of training For example, a 200-meter dash athlete who works on anaerobic endurance with sprints can also increase speed if he does strength exercises with weights for the lower trunk.
It is easier to follow a diet when we train This is what a study from the University of Pittsburgh suggests, which included a sample of 169 overweight subjects. According to the results, those subjects who trained and followed a diet were able to control their daily intake of 1,500 calories compared to those who did not weight train. Likewise, the latter ate more sugar and high-fat products.
12. Improves heart health
Although weight training is not known as a cardiovascular exercise, it also improves heart health Studies suggest that weight resistance routines lower blood pressure, in some cases as effectively as medications. The American Heart Association recommends adults perform weight training at least twice a week.
