Heart Attack Risk Drops by 70%… 6 Benefits of Strength Training

The biggest difference between aerobic and strength training is their impact on the body. Aerobic exercise, such as walking, running, or swimming, strengthens the heart and helps the body utilize oxygen better. Strength training, such as lifting dumbbells, barbells, or resistance bands, builds muscle and helps it function properly.

 

Both types of exercise are beneficial to overall health in different ways. However, when people are dieting or otherwise working out, they often focus solely on cardio and neglect strength training.

 

Experts say, "Not doing strength training is a huge mistake." While aerobic exercise burns a lot of calories quickly and may seem like you're losing weight, skipping strength training can lead to missing out on benefits like fat burning. In this regard, the American health and medical media outlet WebMD summarized the benefits of strength training.

Lose weight and build muscle instead of fat.

 

Building muscle through strength training can help you lose weight. According to researchers at Pennsylvania State University, among those who lost 21 pounds (about 9.5 kg) through diet and exercise, those who did only aerobic exercise lost 6 pounds (about 2.7 kg) of muscle mass, while those who did strength training lost fat and gained muscle mass.

Gaining 3 pounds of muscle can increase your daily caloric expenditure by 120 calories. Therefore, for long-term weight management, you should combine strength training with aerobic exercise to burn fat and build muscle.

 

Strengthens bones and prevents osteoporosis

 

Most doctors recommend strength training as the best way to prevent bone loss. Women lose about 2% of their bone mass each year as they age. A study from McMaster University in Canada found that one year of strength training increased spinal bone mass by 9%.

Strength training also helps prevent or worsen osteoporosis, a disease that weakens bones as we age. Strength training stimulates the activity of bone-forming cells. The hips, spine, and wrists benefit most from strength training, as these areas are also most affected by osteoporosis.

 

“I feel more confident and happier.”

 

Exercise boosts confidence. Strength training also consistently releases endorphins, which play a vital role in mood regulation. This surge of endorphins is one of the best natural ways to reduce stress and increase happiness.

 

“Improves body balance and stability”

 

Strength training improves balance and stability, leading to better posture. Strengthening and increasing efficiency of all the muscles in your body promotes better posture. These benefits can be achieved by focusing on aerobic exercise and incorporating strength training just twice a week.

Additionally, strengthening your lower body through leg extensions, leg curls, and leg presses can help prevent falls and fractures. Strengthening your legs also improves your balance.

 

“It helps prevent diabetes.”

 

When it comes to preventing type 2 diabetes, strength training has often been overshadowed by aerobic exercise. However, research shows that strength training can help improve diabetes-related conditions, such as helping the body process glucose, boosting metabolism, and promoting weight loss.

 

“The risk of heart attack is reduced.”

 

Lifting dumbbells or weights can reduce the strain on your heart. Studies show that weight training for an hour a week can reduce the risk of heart attack or stroke by up to 70%. However, you don't have to do weight training for an hour at a time. Just split it into three 20-minute sessions a week.

 

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I'm walking a lot through 10,000-step walking.

The importance of strength is a constant issue.

 

I guess I should at least lift some dumbbells at home.