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Discover the transformative power of resistance training for adults and how it can enhance overall health and well-being.
Resistance training, also known as strength training, is a fantastic way to improve your overall health and fitness level. While many people I've met associate weightlifting with bodybuilders, the benefits of resistance training extend to adults of all ages and fitness levels. Whether you're looking to build muscle, lose weight, improve bone density, or become healthier, resistance training can be a game-changer for your health. Let's delve into some of the key benefits of incorporating resistance training into your fitness routine.
1. Increases Muscle Mass and Strength
Resistance training is an effective way to build muscle mass and increase strength. As adults age and become less active, we can lose up 3% to 8% of muscle mass per decade, which leads to a decrease in strength and overall function. By engaging in resistance training, you can counteract the effects of aging and maintain or increase your muscle mass and strength. According to PubMed, engaging in a 10-week resistance training program may increase lean weight by 1,4kg.
2. Boosts Metabolism
Did you know that muscle tissue burns more calories at rest than fat tissue? By increasing your muscle mass through resistance training, you can boost your metabolism and burn more calories throughout the day. The same 10-week program mentioned above saw a 7% increase in resting metabolic rate and a 1.7kg decrease in fat weight. This can be especially beneficial for adults looking to manage their weight or lose body fat.
3. Improves Bone Density
One of the lesser-known benefits of resistance training is its positive impact on bone health. Weight-bearing exercises, such as resistance training, can help improve bone mineral density and reduce the risk of osteoporosis, a condition characterized by brittle and weak bones. By incorporating resistance training into your routine, you can strengthen your bones and reduce the likelihood of fractures. It may also be effective at reducing discomfort associated with arthritis and fibromyalgia and reduce lower-back pain.
4. Enhances Mental Health
Exercise, including resistance training, has been shown to have numerous mental health benefits. Physical activity releases endorphins, the feel-good hormones, which can help reduce stress, anxiety and depression. Resistance training, specifically, has been shown to increase cognition and self-esteem. Engaging in resistance training can boost your mood and improve your overall sense of well-being.
5. Reduces Risk of Chronic Diseases and Mortality
Regular exercise, including resistance training, is associated with a lower risk of developing chronic diseases such as cardiovascular disease, diabetes and certain types of cancer. Results have also shown a reduction of all-cause mortality risk by 15%, cardiovascular disease by 19% and cancer by 14% with those already living with above. By maintaining a consistent resistance training regimen, you can improve your cardiovascular health, regulate blood sugar levels, and reduce inflammation in the body.
6. Enhances Functional Abilities
Resistance training helps improve functional abilities such as balance, coordination, and flexibility. These improvements are especially beneficial for older adults, as they can enhance independence and reduce the risk of falls and injuries. By incorporating resistance training into your routine, you can stay mobile and active as you age.
How Often Do You Include Resistance Training In Your Training?
Never, but now I will!
1 - 2 times per week
3 - 4 times per week
> 4 per week, yeah buddy!
As you can see, the benefits of resistance training for adults are numerous and far-reaching.
At Huett Fitness, we incorporate strength and resistance training in our programs to capitalize on these while keeping your safety as our top priority. Understanding that not all resistance exercises are going to work well for you, we find what does and reap the rewards together.
In conclusion, if you're looking to improve your physical health, boost your metabolism, and enhance your overall well-being, resistance training is an excellent choice. By engaging in regular strength training exercises, you can increase muscle mass, improve bone density, and reduce the risk of chronic diseases. So, don't wait any longer – grab those dumbbells and start reaping the benefits of resistance training with Hulett Fitness.