The Benefits of Strength Training, And Why It Should Be At The Centre Of Your Fitness Plans
One study of ‘super agers’ at Northwestern University in Chicago followed a group of 24 people aged 80 and over who had retained the brainpower of people in their 50s. Recruits were selected by their ability to recall a list of 15 random words half an hour after having them read to them. An average 80-year-old remembers only five, while an average 50-year-old remembers nine or more.The ‘super agers’, however, remembered at least nine — and some could recall all 15.One distinguishing factor shared by all the ‘super agers’ was that of being extroverted and having many more social contacts than t..
Bones, muscle, tendons, ligaments all benefit (e g 88% injury reduction in ACL injuries among female soccer players)From Morgan Pillsbury in Athletic Lab:So what is the physiological basis of strength training to reduce injury? Resistance training provides dynamic loads on the joints, therefore creating physiological changes in the bone, muscle, and connective tissue (tendons and ligaments). Bone has an incredible ability to rebuild itself, so when a load is placed on bone, the bone is remodeled, increasing the bone density and therefore making the bone stronger. This decreases the chances of ..
In a report presented to a recent American College of Cardiology Conference, new research found that while all physical activity is beneficial, static activities -- such as strength training-- were more strongly associated with reducing heart disease risks than dynamic activities like walking and cycling. (But doing both static and dynamic activities is probably best)Here's an article: Different types of physical activity offer varying protection against heart disease..
New research, presented at the American College of Cardiology 's Latin America Conference 2018 in Lima, Peru, found that while all physical activity is beneficial, static activities -- such as strength training -- were more strongly associated with reducing heart disease risks than dynamic activities like walking and cycling."Both strength training and aerobic activity appeared to be heart healthy, even in small amounts, at the population level," said Maia P. Smith, PhD, MS, statistical epidemiologist and assistant professor in the Department of Public Health and Preventive Medicine at St. Geo..
Published in Medicine and Science in Sports and Exercise, an Iowa State University study looking exercise-related activity over time, of nearly 13000 people, showed it doesn't necessarily take a lot of time to reduce the risk of heart attacks and strokes. The results - some of the first to look at resistance exercise and cardiovascular disease - show benefits of strength training are independent of running, walking or other aerobic activity. In other words, you do not have to meet the recommended guidelines for aerobic physical activity to lower your risk; weight training alone is enough. (Sci..
Aerobic exercise is what most people associate with weight loss and improved health. However, strength training is an activity that can make you fit, improve your cardiovascular system, help you lose weight, and make you look better at the same time. In fact, it has a place of its own in just about anyone’s exercise plan.1. It helps you lose weight more easily Since muscle is active tissue (unlike fat, which is inert), it requires energy to maintain. The more muscle you have, the more you can eat without gaining weight. Strength training can provide up to a 15% increase in met..
A new, well-researched article point to the great benefits of strength training for over 40's, particularly because that's the time when muscle-loss is hitting hard. With really good explanations, it explains how it happens and exactly what strength training does for it. It also addresses Diabetes Type-2 risk and avoidance, and mood benefits. Check this link: Why Lifting Is The New Running For The Over-40s..
Contrary to the common view that our lifestyle will be an endless summer, baby boomers' health is going backwards big time. We may just be living a bit longer, but...The Journal of the American Medical Association in 2013 showed that "boomers were in worse health than their parents at about the same age. They had more disabilities and higher rates of chronic diseases. Just 13 percent of the studied boomers said they were in excellent health, compared with 32 percent of people from the previous generation. Boomers were more likely to be obese, exercised less, and had higher rates of hyper..
A cyclist with huge quadriceps power can be out-sprinted by someone with much lesser thighs. Strength training can help make your muscles outperform those of someone who’s naturally stronger (or perhaps who started to train much earlier) because your muscles have developed a better brain-muscle connection, improving the way muscles work together. Long before you see added muscle, (from strength training) the neuro-muscular connection is already improving. And it’s the strength training that does it. Not the riding for hours. Science on brain-muscle interaction at a molecular level is showing i..
Mitochondria are found in many types of cell in the body in which the biochemical fundamental processes of respiration and energy production occur. Mitochondrial function is a process that supplies power to muscle cells. It’s known that with aging, gene-held information of mitochondria loses quality and diminishes in function.However, tests were held between groups of men and women in their twenties (average 26) and another group in their seventies, (average 70) all of a similar level in terms of basic health, diet and activity levels, at McMaster University, Hamilton, Ontario.Before doin..