Weight Training: Health & Fitness Benefits You Can Get
What is Weight Training?
Weight training is a kind of strength training that utilizes weights to develop resistance. These weight training exercises enable your muscles to be activated and strengthened by building stress to your muscles either through free weights like barbells and dumbbells or weight machines.
Health & Fitness Benefits you get from Weight Training
If you want to reduce those fats and get in shape, strength training can be your best friend! If you’re still thinking about it, here’s a list of both health and fitness benefits that will make you want to lift those heavy dumbbells and put your muscles into shape!
1. Burn more body fat
With the proper weight training technique, you can build more muscle and, at the same time, keep your body burning fat all throughout! Why? Studies suggest that lifting weights help you increase your lean body mass, which in turn increases the overall number of calories you get to burn. Want to burn those extra calories and build muscles? Get your dumbbells ready to achieve the body you want!
2. Lose those belly fat
It is especially true that your body has default areas it wants to store fats. A study conducted by the University of Alabama involving women showed that those who performed weight training lost more deep belly fat as compared to those who purely did cardio.
Why? Weight training is not only beneficial for losing weight and building a more toned and shaped body. It is also particularly helpful in reducing your risk of diabetes, metabolic syndrome, and cancer. And if you want a bonus, lifting heavy weights also helps you effortlessly work on your core and shape that abs you’ve been dying to come out!
Why is this important to point out? This means that the chance of women becoming “bulky” just by lifting and doing weights is highly unlikely. This can be attributed to women’s natural physiological makeup, that we are just not made to build the same muscle mass as our men counterpart.
3. Define those muscles
Do you envy the lean and defined-muscles you see on fit women? An exercise physiologist and author, Jason Karp, shares the secret on how you can achieve this. The secret? Lift heavier. Again, this is because we have low testosterone levels, so lifting heavier at most has the potential to make women’s bodies more defined.
4. Burn more calories than cardio
We have nothing against cardio, but if you want to just sit on your butt and burn calories, weight training is your answer to that. According to a research published by The Journal of Strength and Conditioning Research, it found that women who did regular weight training burned an average of 100 more calories after a session than those who did a 1-hour cardio session.
In another study published by the International Journal of Sports Nutrition and Metabolism, it found that after a 100-minute strength weight training session, young women burned more calories after the workout. This can be attributed to the 2.3 percent basal metabolic rate spike for 16 hours after the workout.
5. Strengthen your bones
6. Increase your strength
7. Prevent injuries
8. Be a better runner
9. Increase your flexibility
10. Boost your heart health
At the end of the study, results showed that individuals lowered their blood pressure by 20% percent. This result is actually as good, if not better than the benefits you can get from most pressure pills.
11. Feel more empowered
Proceed with Care in Weight Training
Choosing your Weight Training Method
Weight Training DOs
- Make sure to keep your back straight when lifting.
- Make sure to use proper lifting techniques when moving weights around the room.
- Make sure to wear shoes with good traction.
- Make sure the equipment you use is in good condition.
- Do not hyperventilate or hold your breath when you lift heavyweights. You may faint and lose control of the weights. Breathe out when you lift.
Weight Training DON’Ts
- Do not continue lifting if you feel pain. Modify your workout to suit how you feel.
- Do not lift heavier weights than you can handle.
- Do not lift heavy weights without someone assisting you.