Know About Strength Training
Nowadays, no matter how busy a person is, people spend a portion of their time hitting the gym. Some spend their time at the gym for health reasons, and some want to improve their overall appearance. Most of the men at the gym can be seen doing strength exercises. This includes weight lifting, pull-ups, and deadlifts. Most men prefer these type of training because it results in bulking of muscles naturally. Others opt to use steroids or selective androgen receptor modulator (SARMs) like andarine to achieve their body of dream. While we see bulking as for aesthetic purposes only, it comes with a lot of health benefits as well.
Increases Metabolic Rate
Strength training results in tiny injuries to the muscle fibers and connective tissues which our body has to fix. This requires a lot of energy from our body to be fixed. This is called remodeling. According to research, regular strength training increases the body’s metabolic rate by 5-10%.
Improves Physical Function
Physical inactivity, together with aging, can result in the inability to perform activities of daily living. Strength training gradually reduces the adverse effects of aging, including walking speed, movement control, and functional abilities.
Manage Diabetes
Poor control of food intake, obesity, and physical inactivity all result in diabetes milletus type 2. Strength training gradually reduces abdominal fat, which is related to insulin resistance.
Improves Cardiac Health
Modifiable risk factors are those factors you can change in order to reduce the risk of a particular disease. Obesity is one of the modifiable risk factors of cardiovascular disease. The more fat you have in your body, the more likely you’ll develop plaques or fat deposits inside your arteries, specifically your coronary arteries. These clogged arteries increase your blood pressure, which in turn can result in damage to its lining. Since our body’s natural response is to heal damage to our body immediately, damage to the lining of our blood vessels can cause a clot. A clot can cause less oxygenation, which can cause a heart attack or stroke. Strength training is known to cause a significant decrease in subcutaneous and visceral fat, therefore reducing your risk to these diseases.
Controls Blood Pressure
As previously stated, fat deposits inside our blood vessels can lead to increase blood pressure. Several studies show that strength training can reduce both systolic and diastolic blood pressure. A specific research, between ages 21-80 years old, found the strength training done twice or thrice a week can significantly reduce systolic blood pressure by 3.2 to 4.6mmHg, respectively. It reduced diastolic blood pressure by 1.4 and 2.2mmHg, respectively.
Improve Mental Health
According to studies, exercise in general results in the production of serotonin and dopamine. These two are responsible for our “high” after a good workout.
Also, a study showed that an exercise involving both strength and aerobics results in significantly higher cognitive improvement in older adults than in aerobic activity done alone. Also, since exercise makes our body’s appearance better, it boosts our self-esteem, thus improving …
First, keep a book to record your fitness progress. The key to a successful transformation is a gradual improvement. You will only harm your body if you overdo things. Keeping a journal can prevent you from overwhelming yourself while appreciating little achievements.
This article suggests that you maintain the diet, not reduce it. The first principle to remember is not to starve yourself. Eat many times but in small portions. This habit allows you to burn calories efficiently without experiencing the ‘berserk’ mode. It is the redemption phase of your body to get calories as much as possible after they have been depleted during the starving period.
The first rule of exercising for weight loss is to do cardio workouts eighty percents of the time. You cannot get ripped if you have not reduced your fat percentage below ten percents. Weight-lifting during a weight loss program is just useful for strengthening the muscles, but not yet to sculpt them.