8 Ways Strength Training 

Promotes Your Health and Fitness

Every exercise program should include strength training; bigger muscles are just one of the health
benefits you'll get. Strength training is very helpful in supporting bone health, making aerobic exercise
more effective, preventing injury, and promoting healthy aging. iStock If you know that a certain
exercise can benefit your heart, improve balance, strengthen bones and muscles, and help you lose or maintain
weight, don't you want to start? Well, research shows that strength training can provide all of these benefits and
more. Strength training, also known as weight training or resistance training, is a sport designed to
improve muscle strength and health by exercising specific muscles or muscle groups against external
resistance (including free weights, weightlifting machines or your own weight). Heart Association. "The basic
principle is to apply a load and overload the muscle, so it needs to adapt and become stronger," explained Neal
Pire of CSCS, ACSM-certified exercise physiologist and account manager at Englewood Gym in Englewood,
NJ. For everyone, it's important to know that strength training isn't just about bodybuilders lifting weights
in the gym. Regular strength or resistance training is good for people of all ages and health levels as it helps prevent
the natural loss of lean muscle mass with aging (the medical term for this loss is sarcopenia). It can also benefit
people with chronic diseases such as obesity, arthritis, or heart disease. Related: Everything You Need to Know
About Staying Healthy The US Department of Health and Human Services (HHS) Physical Activity Guidelines for
Americans recommend that children and adolescents ages 6 to 17 include physical activity training strength in your
60 minute sessions. daily exercise Sports activities three days a week. Adults should do moderate
or vigorous muscle strengthening exercises for all muscle groups two days a week. And you need to rest between
strength training. Related: Everything you need to know about
rest and recovery will improve between the two, "said Pires. Recover and rebuild muscle
tissue under resistance stimulation. Exercise Skills: Strength Training Why is it how important
is strength training? Hear advice from Kelsey Wells. Kelsey Wells is a trainer with the Sweat exercise
app and the creator of the PWR weightlifting training program. How Does Strength Training Help Your
Health In addition to the acclaimed (and often posted on Instagram) benefits of increasing the tone and clarity of you
r muscles, how can strength training help? Here are just a few of the many methods: 1.
Strength training makes you stronger and healthier The benefit of is obvious, but should not be
overlooked. "Muscle strength is essential to make it easier for you to do the things you need to
do every day," Pires said, especially as we age and naturally begin to lose muscle. Strength training is also called
resistance training because it involves strengthening and regulating muscles by
contracting muscles against resistance. According to the Encyclopedia of Behavioral Medicine, there are two types
of resistance training: Isometric resistance involves contracting muscles to a stationary object, such
as leaning on the floor in push-ups. Isotonic strength training involves contracting muscles through
a series of exercises, such as lifting weights. 2.
Strength training can protect bone health and muscle mass At about 30 years of age, we begin to lose 3-5% of lean
muscle mass due to aging every ten years, Harvard Health Press says. According to a study published in the Journal
of Bone and Mineral Research in October 2017, high intensity resistance and impact
training twice a week can improve functional performance as well as postmenopausal bone density and structure in
just 30 minutes AND women with low bone strength and has no negative effects. Similarly, the
HHS Physical Activity Guidelines state that for everyone, muscle-strengthening activities help maintain or increase
muscle mass, strength, and strength, which are essential for healthy bones, muscles, and muscles. joints
and muscles as they age. 3.
Strength training helps your body burn calories effectively All exercises help stimulate your metabolism (the rate at
which your body burns calories during the day when you are resting). Through aerobic exercise and strength
training, your body will continue to burn calories after strength training because it will return to a calmer state (in
terms of energy applied). According to the American Sports Commission, this is a process called "excessive oxygen
consumption after exercise." But when you do strength, weight, or resistance training, your body needs more energy,
depending on the energy you consume (that is, the harder you work, the more energy you need). Therefore, you can
amplify this effect based on the energy invested in training. This means more calories burned during training and
more calories burned after training. When your body returns to a resting state 4.
Strength training helps maintain weight loss Because strength training increases excessive oxygen
consumption after exercise, it can also help athletes lose weight more effectively than aerobic exercise alone, Pire
said . "[Strength or resistance exercise] Maintaining an active metabolism after exercise is much longer than after
aerobic exercise."A study published in the journal Obesity in November 2017 found that compared to dieters who
did not exercise and those who only did aerobic exercise, people who strength trained 4 times a week
lost weight over 18 months . pounds), compared to 10 pounds for non-exercisers and 16 pounds for aerobic
exercisers). 
You can further reduce body fat, especially when strength training is combined with calorie reduction through diet.
Published in the International Journal of Sports Nutrition and Exercise Metabolism in January 2018. 5.
Strength training helps you develop better body mechanicsAccording to previous research, strength training also
benefits your balance, coordination, and posture. A review published in Aging Clinical and Experimental Research
in November 2017 concluded that resistance training at least once a week, alone or in a plan with multiple different
types of exercise, can increase muscle strength by 37 %, muscle mass in frail older people. increased by
7.5% and functional capacity (related to risk of falls) increased by 58%. "Balance depends on the strength of the
muscles that make you stand up," Peel noted. "The stronger these muscles, the better their balance." 6.
Strength training can help manage chronic diseases Research shows that strength training can also
help relieve symptoms for many patients with chronic diseases, including
neuromuscular diseases, HIV, and chronic obstructive disease. Lung disease and some
cancers, etc. According to the US Centers for Disease Control and Prevention and a study published in the Journal of
Diabetes Treatment in June 2017, for more than 30 million Americans with type 2 diabetes, strength
training and Other healthy lifestyle changes can help improve blood sugar control. Research published in Frontiers
in Psychology in 2019 shows that regular resistance training can also help prevent chronic mobility problems, heart
disease, type 2 diabetes, and cancer. 7.
Strength training can increase energy levels and improve your mood According to a meta-analysis of 33 clinical
trials published on JAMA Psychiatry, strength training has been found to be a legitimate treatment option
(or additional treatment) that can be used Relieving symptoms of depression June
2018 "All exercise can improve mood because it increases endorphins," Pires said. But he added that for strength
training, additional research on the neurochemistry and neuromuscular
response of this type of exercise provides more evidence that it has a positive effect on the brain. And we all
know that a good night’s sleep helps a lot to keep your energy up. 8. Strength training is beneficial
to cardiovascular health According to HHS, in addition to aerobic exercise,
muscle strengthening activities can help improve blood pressure and reduce the risk of hypertension and
heart disease. Introduction to : How to add strength training to your daily activities If you want to add strength or
resistance training to your daily activities, you have many options, Pire said. He added that you definitely don't need
gym memberships or expensive weightlifting machines. "Squatting on a chair at home, doing push-ups, push-ups, or
other exercises that require you to use your own weight to resist are very effective." If you have any
health problems, please consult your doctor, which type Strength training can best meet your needs and abilities.
You can also work with fitness experts to design a strength training program that is safe and effective for you.
How to be more flexible (because yes, this is important) 
Flexibility is important in all age groups to prevent injury and maintain mobility and muscle
function. Stocksy leaned over and touched his toes. Touching the toes, like all other curls, requires our muscles to
stretch. "Flexibility is the amount of stretch allowed for a given muscle," explains Bryant Walrod, MD, a sports
and family medicine physician at Ohio State University Wexner Medical Center in Columbus. Every muscle in
our body is made up of long chains of muscle fibers or cells, which gradually come together
in larger and larger groups and eventually become wrapped in a connective tissue called fascia. He explained
that our muscles are designed to contract (allowing you to do things like move or carry objects or open doors) and
stretch. The opposite stretch is as important
as shrinkage. Why is flexibility an important part of exercise ? "If the muscles don't have enough relaxation and exte
nsion capacity, it will change the biomechanics of your body, which may cause tension or stress to other parts of
the body," said Dr. Wallrod. Ultimately, muscles that cannot be fully relaxed and stretched will limit
our ability to move. Flexibility is the ability of a joint (where two or more bones meet) to
move within its complete and healthy range of motion without being restricted by other
tissues (such as ligaments, tendons, or muscles). When mobility becomes limited because the muscles are too tight
to be able to safely perform daily tasks, as well as from running to strength training, decrease, explained Adam
Rivadeneyra, MD, sports medicine physician Hogg Institute and
Institute of Orthopaedics. Orange's orthopedics specialty. California County. Think of a dancer trying to kick his leg
over his head without warming up, or a pitcher trying to throw a fastball after leaving the locker
room. They are both asking for injuries. If flexibility is severely restricted, even daily tasks (such as bending over to
pick up dropped objects or lifting suitcases) can also increase the risk of muscle strain and tear. Walrod explained
that this is especially true for the elderly, because as part of the aging
process, flexibility naturally decreases. "As you get older, flexibility can help you with daily life and self-
maintenance activities, like wearing socks and shoes, taking care of the health of your feet, and being able
to bathe yourself," added Nicole Belkin, MD, plastic surgeon
at the New York Presbyterian Church at Columbia Irvine University Medical Center in New York City. It is more
important to remember that everything in your body is connected. Therefore, when a muscle is too tight,
it will pull on the adjacent bones and muscles. If one joint cannot move as it
should, the other joints must compensate for the slack to maintain their movement. Over time, this can
lead to overuse injuries, such as tendonitis. The US Department of Health and Human Services (HHS) Physical
Activity Guidelines for Americans list flexibility as an important aspect of your health, although there is a lack of
research describing its health benefits.
Improve flexibility: different types of stretching exercises To ensure that your muscles maintain their ability to relax
and stretch when you need them (regardless of your age), they must be performed regularly. This means you have to
do exercises that stretch your muscles purposefully. If you want to improve flexibility, Dr. Belkin recommends
stretching 3 to 5 days a week for 5 minutes each time. The following are the types of stretching you can use to
maintain or increase flexibility: Static stretching One of the most common types of stretching is static
stretching, where you move to the final range of motion of the
joint and then maintain the joint position Walrod Explain that it lasts 15, 30, 60 seconds or more. For example, to
stretch the hamstrings, you can touch your toes, stand or sit on the floor, and stretch your legs. To stretch your chest
muscles, you can hold the sides of the door frame and step forward. To stretch your hips, you
can hold your knees in front of your chest. Overall, static stretching has been shown to increase hamstring flexibility
in healthy young adults. This is the conclusion of a meta-analysis of 19 studies published in July 2016 on the theory
and practice of physical therapy. But it is important to note that static stretching is not recommended before exercise
(when the muscles are not warming up). Walrod said that ongoing research shows that, as a general
rule of thumb, people shouldn't perform static stretches, especially if they hold for more than 60 seconds
before exercising. Static stretching actually makes your muscles too
flexible and prevents them from properly stabilizing your body's joints, he explained. Additionally, according to
research published in Frontiers in Physiology in November 2019, warming up has been found to reduce strength and
performance when performing a static stretch (lasting more than 60 seconds) prior to exercise. It's best to do static
stretches after exercise to help calm yourself, or to do static stretches during the day to break up
long stretches and relax tight muscles, Walrod said. Dynamic stretching exercise Dynamic stretching exercise is a
movement that gently moves the joints through the range of motion to increase blood flow to the muscles and
connective tissues of the body. For this reason, according to the Cleveland Clinic, they are perfect for pre-
workout. The study published in Sports Medicine in February 2018 showed that dynamic stretching
before exercise can improve performance in strength, explosiveness, speed, and jumping. Examples of include leg
swings, bow walks, hip circles, and arm circles. Myofascial release ("rolling foam")
Myofascial release (as rolling foam or massage) involves applying pressure to the connective tissues of the
muscles to help them relax, Walrod said. Sometimes a masseuse really has to understand your muscle knots in
order for your muscles to relax and feel better. To improve flexibility, it may be more beneficial to roll
up the foam roll immediately prior to dynamic stretching. For example, in a study published in the International
Journal of Sports Physiotherapy in April 2015, when athletes rolled foam, their flexibility did not increase. But when
they roll up the foam and then do a static stretch, their flexibility improves significantly than with static stretch
alone. Other studies, including a study published in the Journal of Sports Training in January 2015, show that
rolling with a foam roller after exercise can help reduce muscle soreness later in life and speed muscle recovery.
It is worth noting that these two examples are small studies. However, a meta-analysis published in
Frontiers of Physiology in 2019 concluded that, in most cases, rolling with foam rollers has little effect on
performance and recovery, as part of the pre-workout routine. In fact, it may be more useful to more people. How
to make your muscles heal and why Here you will find everything you need to know about muscle
recovery after exercise. More types of stretching There are many other ways to stretch your muscles, either alone or
with a partner. • Ballistic stretch is defined as performing a static stretch and then "jumping" at the end of
the range of motion. Ballistic stretches can improve flexibility, but they are not recommended because of the risk of
injury, according to the International Journal of Sports Physiotherapy. • Active isolation Stretch (AIS)
Active isolation stretch for two seconds. Research published in the "Journal of Sports Medicine and
Physical Fitness" shows that AIS effectively increases the range of motion.
• Propriosensory Neuromuscular Promotion (PNF) According to Walrod, PNF is a form of stretching that targets
the muscular nervous system. There are many methods, but they all require a partner to exert strength, and then
the athlete exercises the stretched muscle or the opposite muscle. Remember that in terms of stretch and flexibility,
repetition dominates, Walrod said. "Like everything else, flexibility training requires
constant investment." How strength training improves flexibility Another way to improve overall muscle function
and mobility is strength training (according to HHS Physical Activity Guidelines, it is exercise itself
Part, you should do it twice a week). The results of studies published in the International Journal
of Sports Science in 2017 showed that strength training alone can improve the flexibility of certain parts of the
body. At the same time, in a review of six studies in the British Journal of Sports Medicine, eccentric
exercises (those that focus on muscle elongation) can improve the flexibility of various muscle groups in the lower
limbs. In eccentric exercises, when you squat or raise the lateral rod to start, your muscles will lengthen or
eccentric. Walrod said that by slowing down this eccentric phase of exercise,
you can stretch the muscles while increasing the muscle's strength and ability to function as
it stretches. To ensure that your strength training exercises improve rather than limit your mobility, it is important to
perform each exercise with a full range of movements, he added. For example, when doing push-ups, be sure to
lower your body to the floor as much as possible (instead of shortening the exercise time). Stiff and super flexible-
when you bend in the wrong way Stretching and becoming stronger on your own is a great way to become more
flexible, but if your lack of flexibility affects your exercise or daily activities, traditional
stretching exercises To no avail, that is, Walrod said, it is important to be evaluated by a qualified and certified
personal trainer, physiotherapist or sports medicine doctor to understand
what really happened. Problems other than inflexibility can cause mobility problems. Arthritis, injuries,
muscle imbalances, and weakness can limit range of
motion. Walrod said the answer doesn't always extend further. For example,
hamstring strain is usually caused by weakness in the core muscles and the inability to properly stabilize the pelvis,
he said. This can cause the front of the pelvis to drop down and the back of the
pelvis to rise up. He explained that because the hamstrings are attached to the pelvis, as the back of the pelvis rises,
the hamstrings become tighter and tighter. Strengthening the core will solve the root of the problem, but
increasing the flexibility of the hamstrings will not. A personal trainer, physical therapist or sports
medicine doctor can help you determine the cause of inflexibility and find the best solution for you. "Ultra-
flexibility can also cause problems," Walrod said. According to data from the National Institutes
of Health, hypermobility of joints or joints beyond the range of healthy motion are more common in children
than in adults, and may occur due to loose or weak connective tissue. When ligaments (the tissues that connect
bones to each other) relax, joints become overactive joints. Excessive activity can cause joint dislocations, sprains
and strains, and arthritis. The conclusion is that mobility and systemic function depend
on the interaction of complex factors. Flexibility is one of them and an important part of
any comprehensive exercise program.