Strength training in one of the most effective ways to burn fat
Although you may think of bulging bodybuilders aka walking mountains of muscle when you think of strength training, strength training is one of the more effective ways to burn calories and reduce fat. Strength training can stimulate metabolism in two ways. First, building muscle itself increases your metabolic rate. Muscles require much more energy than fat mass, and thanks to this we burn more calories even when we are not doing anything, which is effective not only when our goal is to lose weight. Second, research shows that strength training can increase metabolic rate long after the workout has ended, even for up to 72 hours. Yes, indeed. Strength training is among the activities with the highest after-burn effect, which means you burn more calories hours, even days, long after you've finished your workout.
According to research, strength training is one of the most effective weapons in reducing the amount of harmful visceral fat. Visceral fat is a type of body fat that accumulates around organs and is associated with an increased risk of a number of serious chronic diseases, including cardiovascular disease, fatty liver, type 2 diabetes and certain types of cancer. It turns out that strength training is a very effective weapon to get rid of this really harmful fat.
Stronger bones and lower risk of various injuries
Not only the muscles, but also the skeletal system will appreciate strength exercises. Strength training is quite effective in helping to build bone mass and keep its density stable. Regular strengthening can reduce the likelihood of fractures by up to 20%. Furthermore, it is shown that strength training can be a very effective prevention of the development of osteoporosis, i.e. the decalcification of the bones that comes with age and especially bothers women. Strength training helps improve the range of motion and mobility of your muscles, ligaments and tendons. This can build strength around major joints such as the knees, hips and ankles, providing additional protection against injury.
What's more, strength training can help correct muscle imbalances. For example, a stronger core, hamstrings and glutes, can reduce the load on the lower back, which can radically reduce the risk of injury to this often affected part of the body. Research shows that adult and adolescent athletes who engage in strength training are many times less likely to develop a range of injuries that accompany sports.
Strength training for a better mood and higher productivity
It is widely known about sports that endorphins – hormones of happiness – are released when playing sports, and we then feel more satisfied, and of course this also applies to strength training. During exercise, serotonin is also released, another hormone that can positively influence mood, relieves anxiety and depression, thanks to which it is safe to say that regular training is also beneficial for our mental health and can be an effective weapon in the fight against excessive stress. which accompanies the life of many of us. In addition, research indicates that regular strength training strengthens cognitive functions and memory, which we will appreciate especially in later life, but also when studying for exams. Strength training has a number of neuroprotective effects. Among the most significant are improved blood flow, reduced inflammation, and increased expression of brain-derived neurotrophic factor (BDNF), which is associated with memory and learning. Thanks to the training, we also relax well, thereby supporting our productivity and ability to concentrate.
You will strengthen the heart and promote healthy blood sugar levels
Many studies have shown that regular strength training can lower blood pressure, lower total and LDL (bad) cholesterol, and improve circulation by strengthening the heart and blood vessels. It has also been proven that strength training can improve arterial function, which results in a reduction in blood pressure, even by more than 14%. It also reduces CRP and markers of oxidative stress, which are substances that cause inflammatory processes in the body and often threaten the health of the heart. Strength training can also help you maintain a healthy body weight and manage blood sugar, which is one of the main risk factors for heart disease.
According to research, strength training can also reduce the risk of developing diabetes and is effective and useful even in people who already suffer from this disease. This is because skeletal muscle helps increase insulin sensitivity and also lowers blood sugar levels by removing glucose from the blood and sending it to muscle cells. As a result, more muscle mass can help improve blood sugar management, making it easier to fight diabetes overall.
How often to exercise so that we can enjoy the mentioned benefits?
You may have wondered how often you should go to the gym in order to get the most out of all the above benefits. And it's a very good question. However, as you already know from other topics related to nutrition, fitness and a healthy lifestyle, there is no single, universally valid answer here either. The optimal frequency of training depends on a whole range of factors - from the level and fitness of the exerciser, adaptation to the load, difficulty of training, sleep regime, other daily activities, employment and also from the ability to regenerate. There are those who can easily exercise 6 times a week and manage such a load to regenerate just fine, but there are also those among us who will be comfortable going to the gym only 3-4 times a week. In short – try, test, discover the individual possibilities and abilities of your body. But don't forget to rest and alternate activities, because other sports are also of fundamental importance for health.
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