Weight training has become familiar among men and women of all ages. This exercise is much favored by the public because of its varied benefits, especially for improving physical appearance and body aesthetics. The advantages of weight training have also often been used as research material by many scientists. Starting from its function to increase muscle mass and strength, build muscle, reduce fat levels, and much more. However, the information about weight training focuses on fitness. So, what about the benefits of weight training on health, both physiologically and psychologically? What are the long-term uses for health? The following are five benefits of weight training in terms of health.
1. Increase bone mineral density
Quoted from Medical Daily, weight training is one of the most effective ways to increase muscle mass and bone density. This effect is very beneficial considering that as we age, our bone density tends to experience a natural decline that has the potential to cause osteoporosis, and makes us less agile. 10 million American women have osteoporosis and nearly 35 million have decreased bone density, known as osteopenia. Uniquely, this decrease in bone density is in line with a decrease in muscle mass (sacropenia).
2. Lowering blood sugar levels
People diagnosed with type 2 diabetes are strongly advised to make weight training a routine. Experts have found that toning muscles can make a significant difference in controlling blood glucose levels. This type of exercise can actually increase insulin sensitivity which makes blood sugar levels more controlled. So, exercise that develops more muscle is beneficial for lowering blood sugar levels and is highly recommended for those of you who have the potential to have diabetes.
3. Improves heart health
Weightlifting exercise or weightlifting for approximately one hour each week can reduce the risk of heart attack or stroke between 40 to 70 percent. In fact, according to scientists, regular weightlifting can improve heart health better than running. However, to get optimal physical fitness, it is still recommended that you do both types of exercise, namely strength training and aerobics.
4. Inhibits Aging
Strength training has also been shown to have an impact on aging factors by increasing mitochondrial function and content. Mitochondrial content is inversely proportional to age. This means that with increasing age, the mitochondrial content decreases which results in aging. Several studies have found that exercise performed in a circuit format improves muscle mitochondrial content and oxidative capacity. Furthermore, weight training with a traditional format also succeeded in showing the inhibition of this decrease in mitochondrial content.
5. Mental Health
Weightlifting exercises can increase morale and reduce anxiety significantly. People who are depressed have also been shown to feel relief after participating in this type of exercise. The advantages of weight training are still often used as research material by many scientists. Changes and adaptations to the body, both in terms of health and fitness continue to grow. The recommended application also varies greatly depending on the level of fitness, the expected goals, and physiological adaptations for both strength and muscle mass increase.