Benefits for Weight Trainig

 

Weight training is a type of strength training that uses weights for resistance. Weight training provides a stress to the muscles that causes them to adapt and get stronger, similar to the way aerobic conditioning strengthens your heart.

Weight training can be performed with free weights, such as barbells and dumbbells, or by using weight machines. You can also increase your strength through other types of resistance exercises, such as by using your body weight or resistance bands.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.

According to a study published in October 2017 in the Journal of Bone and Mineral Research, 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 — and it had no negative effects.All exercise helps boost your metabolism (the rate your resting body burns calories throughout the day).

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’s a process called "excess post-exercise oxygen consumption,” according to the American Council on Exercise.

But when you do strength, weight, or resistance training, your body demands more energy based on how much energy you’re exerting (meaning the tougher you’re 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 after the workout, too, while your body is recovering to a resting state.Strength training has been found to be a legitimate treatment option (or add-on treatment) to quell symptoms of depression, according to a meta-analysis of 33 clinical trials published in JAMA Psychiatry in June 2018.

“All exercise boosts mood because it increases endrophins,” Pire says. But for strength training, additional research that’s looked at neurochemical and neuromuscular responses to such workouts offers further evidence it has a positive effect on the brain, he adds.

And there's evidence strength training may help you sleep better, too, according to a study published in the January–February 2019 issue of Brazilian Journal of Psychology.And we all know a better night’s sleep can go a long way in keeping mood up.Rebold says anyone with Type 2 diabetes should incorporate resistance training into their routine. That’s because as a 2013 review published in the journal BioMed Research International showed, in addition to building muscles, strength training also improves the muscle's ability to take in and use glucose, or blood sugar.Visceral fat not only increases the risk of heart disease and diabetes, but it's also been linked to an increased risk of cancer. Research from the journal Oncogene published in 2017 showed that visceral fat cells produce high levels of a cancer-triggering protein called fibroblast growth factor-2, or FGF2.One of strength training's many benefits include a longer life. A 2015 study in The Lancet found that grip strength accurately predicts death from any cause. A 2017 report in Current Opinion in Clinical Nutrition & Metabolic Care suggested that muscle strength and lean muscle mass may serve as better measures of a person's overall health than body mass index or BMI.