Weight training is a type of strength training which helps with strengthening and building muscles using weights or weight machines for resistance. In technical terms, it applies the force of gravity in the form of weighted equipment (bars, dumbbells or stacks) in order to oppose the force generated by muscle through concentric (circular movements) or eccentric (unconventional movements) contraction. More on sunce fit website.
Building and maintaining muscle is obligatory for everyone, especially as we age.
Why is it necessary?
According to research done by the American Council on Exercise, around age 30, most adults lose nearly half a pound of muscle per year. This is due to the fact that people are not as active as they were when they were younger. This is critical as this is the age range when the metabolism starts to slow down, leading to a higher risk of weight gain and the health issues that follow it.
Constructing stronger muscle is not just about vanity, either. There are many health benefits that produce weight training.
Weight training no only builds muscle, it helps prevent disease, improve mood and aid in losing weight.
Building up bone density
After about age 30, you start to lose bone density at a small percentage each year. Resistance training creates force on the bone and helps it stay strong. Your body’s main priority is survival and your bones will get stronger to endure these forces.
Reducing risk of cardiovascular disease
A resistance training routine has been proven to lower blood pressure and reduce lipid levels, in some studies, as effectively as taking medication. It also reduces the risk of heart stroke and stroke. It is recommended by the American Heart Association for adults to perform at least two strength training sessions per week.
Regulating insulin resistance
Insulin is indispensable in regulating blood sugar levels and providing our body the energy to do our daily basis activities. In a short overview, whenever you eat food, our pancreas secretes insulin in our bloodstream to transport glucose (the main source of energy, which all nutrients are converted to) to our muscles, fat, and cells. This process occurs effectively in people without diabetes.
However, people with type 2 diabetes, insulin cannot effectively transfer glucose to these targets, therefore the glucose begins to accumulate in the bloodstream. This is known as insulin resistance and leads to high blood sugar leves (known as hyperglycemia) and produces severe health issues, such as retinopathy (eye damage), nephropathy (kidney damage), heart disease, and neuropathy (nerve damage).
How does weight training linked to regulating insulin resistance? Studies have led to the discovery that strength training produces an improvement in insulin sensitivity in skeletal muscles (increases the receptiveness of muscle in accepting glucose inside its cells, reducing blood sugar levels).
Additionally, it has been proven that people that are in prediabetes ranges, can benefit from weight training, and even reduce the progression to type 2 diabetes.
Insomnia is the difficulty in falling asleep or staying asleep. People suffering from it feel fatigued, have low energy, have concentrating issues, and more. Engaging in weight training allows our body to produce endorphins, also known as the “feel-good” hormones, that improves mood, energizes our body, and reduce cortisol levels.
Cortisol is known as the stress hormone, and is caused of anxiety, depression, binge eating, agitation, and more. Reducing cortisol levels allows our body to enter in a relaxed state, therefore enabling us to have a well rested sleep and falling asleep faster.