Benefits of Resistance Training
Resistance training offers a variety of benefits including improving everything from cardiovascular to mental health.
Resistance Training
The current physical activity guidelines for American adults are 150 to 300 minutes of moderate intensity or 75 to 150 minutes of vigorous intensity aerobic exercise per week. Along with that, adults are supposed to perform muscle strengthening exercise at least two days each week. Children and adolescents (ages 6 to 17) are recommended to achieve 60 minutes per day of moderate to vigorous exercise and perform each of the following categories three days per week: Aerobic (cardio), muscle strengthening, and bone strengthening.
Most of us know about the beneficial effects of aerobic exercises, and we are constantly reminded to get up and move by our fitness watches that count steps. There are so many different ways to stay active. Some of the best advice is to do what you enjoy and what you will be most consistent with over time. With that being said, one mode of exercise often gets overlooked by many of us when trying to be more active – resistance (strength) training.
What is resistance training?
The dictionary definition of resistance training is physical training that utilizes isometric, isotonic, or isokinetic exercise to strengthen or develop the muscles. Basically, that means any activity that uses the muscle to generate force. We know that muscles move joints so we can do our daily activities, but it can do much more. Resistance training can be done with the use of bodyweight, free weights, machine weights, bands, or even stationary objects.
What are the benefits of resistance training?
Some benefits include:
Cardiovascular health:
Decrease blood pressure
Improve cholesterol profile (lower triglycerides, increase HDL)
Grip strength associated with better cardiovascular outcomes and less likely co-morbidity (source)
Control blood sugar levels (source)
Increased glucose uptake into cells and decrease insulin resistance
Resistance training works along a similar pathway to Metformin (common drug for type II diabetes)
Gradually increasing strength training intensity and volume are associated with a reduced risk for injury with sport.
Using resistance training and muscle control exercises as part of an ACL injury prevention program has been shown to decrease incidence by 53%
Osteoporosis and prevention (source)
Resistance training is safe for all ages, and can help improve muscle mass and strength
How it works: Resistance exercise stimulates bones to rebuild, which improves bone density.
Exercises could include walking, light hopping or jumping, and strength training, but should be prescribed by a doctor or physical therapist who knows your personal history and risk factors.
Mental health (source)
Exercise causes increased blood flow to the brain including the area that affects mood and motivation. 30 minutes of exercise is sufficient load to cause these benefits and it is ok to split these up into 3 ten-minute sessions.
Exercise also releases endorphins (feel good hormones) as well as provides a distraction from daily life. This can encourage:
Improved sleep
Stress relief
Increased energy and stamina
Reduced tiredness that can increase mental alertness
Self-esteem, body image
If you have questions or need assistance with getting started on an appropriate program, please reach out and one our therapists will be able to help get you started.