The biggest difference between aerobic and strength training is their impact on the body. Aerobic exercises such as walking, running, and swimming strengthen the heart and improve the body's ability to use oxygen more efficiently. Strength exercises, such as lifting dumbbells, barbells, or using resistance bands, build muscles and help muscles function properly.

 

Both types of exercise are beneficial for overall health in different ways. However, many people focus solely on aerobic exercise when dieting or trying to lose weight, often neglecting strength training.

 

Experts say, "Not doing strength training is a big mistake," and "While aerobic exercise quickly increases calorie expenditure and gives the feeling of losing weight, if you don't do strength training, you may miss out on benefits like burning fat." In this regard, the American health and medical media 'WebMD' summarized the benefits of strength training.

"Reduce weight and build muscle instead of fat"

 

Building muscle through strength training helps with weight loss. According to a research team at Pennsylvania State University in the United States, among people who lost 21 pounds (about 9.5 kg) through diet and exercise, those who only did aerobic exercise experienced a loss of 6 pounds (about 2.7 kg) of muscle, whereas those who did strength training showed an increase in muscle instead of fat loss.

If muscle increases by 3 pounds (approximately 1.4 kg), an additional 120 calories can be burned daily. Therefore, for long-term weight management, it is necessary to combine aerobic exercise with strength training to eliminate fat and build muscle.

 

"Strengthen bones to prevent osteoporosis"

 

Most doctors recommend strength training as the best way to prevent bone loss. In women, the amount of bone decreases by 2% each year as they age. According to a research team at McMaster University in Canada, after one year of muscle strengthening exercises, the amount of spinal bone increased by 9%.

In addition, strength training helps prevent or slow the progression of osteoporosis. Osteoporosis is a disease where bones become weaker with age. Strength training stimulates the activity of cells that form bone. The hips, spine, and wrists can benefit the most from strength training. These areas are also the most affected by osteoporosis.

 

"Gain confidence and become happier"

 

Exercising boosts confidence. Additionally, strength training consistently releases endorphins, which play an essential role in mood regulation. The surge of endorphins reduces stress and is one of the best natural ways to increase happiness.

 

"Balance and stability of the body are improved"

 

Strength training improves body balance and stability, leading to better posture. When all muscles in the body become stronger and more efficient, maintaining proper posture becomes possible. Focusing mainly on aerobic exercise and doing strength training about twice a week can achieve these effects.

Additionally, strengthening the lower body through exercises such as leg extensions, leg curls, and leg presses helps prevent falls and fractures. Strengthening the legs also improves balance.

 

It helps prevent diabetes.

 

Strength training has been somewhat overshadowed by aerobic exercise in preventing type 2 diabetes. However, studies show that strength training helps the body process glucose, promotes metabolism, and improves diabetes-related conditions such as weight loss.

 

"Reduces the risk of heart attack"

 

Exercises such as lifting dumbbells or barbells can reduce the burden on the heart. According to research, doing weight training for one hour a week can reduce the risk of heart attack or stroke by up to 70%. However, it is not necessary to do weight training for an hour at once. It is sufficient to divide it into three sessions of 20 minutes each per week.

 

===================

 

I am walking a lot through walking 10,000 steps.

The importance of strength continues to be a recurring issue.

 

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