Weight Training Benefits
Boost Your Health!
Before we look at weight training benefits and your health let's just establish what activities fall under the umbrella of "weight training". Weight training can be considered to be any type of training that involves the contraction of muscles against a resistance or force. Typically this involves the use of barbells, dumbbells and resistance machines, but can also extend to equipment such as fit bars, sandbag training, resistance bands and even using body weight exercises such as push ups and body weight squats. In my professional opinion, one of the MOST BENEFICIAL forms of weight training lies in Kettlebell workouts. They are simply superb as they offer everything that a traditional workout with weights offers PLUS a whole host of extra goodies such as developing cardiovascular endurance, muscle elasticity and power while increasing flexibility.
Weight Training Benefits Setting the Record Straight
Many people mistakenly think (particularly females) that lifting weights will automatically start adding muscle and contributing to a more bulky look.It's VERY important to understand that the process of building muscle (without performance enhancing drugs!) is actually extremely difficult and requires a careful balance of optimal nutrition (with a calorie excess), increasing body weight, VERY hard training, rest and optimal hormone levels. So ladies, if you have previously shirked weights for fear of getting too big, you have been selling your fitness and body short!
Adapt, Adapt!
Engaging in any form of challenging exercise causes the body to adapt and respond in a positive way. With this in mind you should always be looking to challenge yourself with weight training, as an easy workout may result in minimal weight training benefits.
The adaptations that can be experienced through weight training include:-
- Increased Bone Density due to increased mineral storage within the skeleton.
- Increased contractile strength of muscle fibres.
- Increased tendon, ligament and joint strength.
- Increased metabolic rate, thus more calories burnt at rest.
- Improved elasticity of the arteries, thus increasing efficiency of the circulatory system.
- Increased capillarisation of the muscles, enhancing nutrient uptake and waste removal.
- Increased/maintained muscle mass, especially important as we get older and our muscle mass naturally begins to decline.
Weight Training Benefits
Health Implications
As a result of the aforementioned adaptations, there are many weight training benefits which impact our health.These include:-
- Reduced Blood Pressure.
- Improved blood cholesterol ratio's.
- Reduced incidents of injury.
- Improved posture and reduced risk of back injury.
- Improved body composition.
- Easier body weight control/maintenance.
- Improved muscle tone and shape.
- Increased insulin resistance thus reduced risk of diabetes.
- Reduced risk of cardiovascular disease, stroke and cancer. If you happen to train with kettlebells using dynamic movements such as snatches you may also induce a significant improvements in:-
- Cardiovascular fitness.
- Muscle elasticity.
- Flexibility.
In summary it can be seen that there are many weight training benefits that can be enjoyed with a carefully structured and planned routine. You don’t need a complex routine; the secret is to keep it simple. As little as 20 – 30 minutes of resistance training, 2-3 times weekly is sufficient to have a positive effect on your health. That applies to EVERYONE – ladies included! If you would like a fully qualified and experienced exercise professional to design an individually tailored weight or kettlebell routine for you, why not
contact me
to find out how I can help you?
Find Out How to Make a Sandbag and Use it For Strength Training
Have a Look at the Benefits of Cardiovascular Exercise
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