Wish you could have that extra piece of pizza without feeling guilty? Lifting weights. In an animal study published in the February 6, 2008 issue of Cell Metabolism, Boston University researchers showed that type II muscle fibers, as you build when you lift weights, increasing the metabolism of the whole body. The researchers genetically engineered mice with a gene that regulates the growth of type II muscle that can be turned on and off. After eight weeks on the high-fat, high-sugar diet, they activated a gene, but do not change the pattern of eating mice. Without any change in level of activity, the mice lost body fat overall. The researchers concluded that increased type II muscle fiber can reduce body fat without diet changes and may be effective in the fight against obesity.
When it comes to the effects of exercise on depression, aerobic exercise, such as running and swimming, have been much more extensively researched from anaerobic exercise, such as weight lifting. But as reported a study, there is little difference between the two in terms of how well they relieve the symptoms of depression. A study published in The Primary Care Companion to the Journal of Clinical Psychiatry in 2004, followed by 40 women and found the same results in those who ran and those who lift weights for eight weeks. In addition, there is no difference in the percentage of participants in two groups that remain non-depressed during the follow-up.
3. Fight Osteoporosis
As you age, You naturally lose muscle and bone mass. This is a special concern for women, whose bones were smaller to begin with and can become dangerously weak because of age. Vivian Ledesma, DC, owner and Director of the Healing Arts Alliance in Seattle, Washington, explaining that weightlifting can help fight it. Just as your muscles adapt to the stress of weight lifting and become larger and stronger, Your bone is also adaptable. "Anytime You see a bone stress, response is that more bones are preserved," said Ledesma.
Whether you're into baseball or basketball, weight training in the gym will translate into better performance, says fitness expert John Carrico. He gave the example of a football player doing heavy squats at the gym: "obviously, soccer players don't sit in the middle of the field and squat, but if he is able to perform high-rep squats with 200 pounds on his back, and he's in a situation of high intensity in which he pushed his limits, then the muscles will be able to push on a high intensity on the football field."Carrico, who co-owns the Excellence of health and fitness in Seattle, Washington, noting that lifting weights also increases agility, endurance and hand-eye coordination, all of which will help you stay on top of your game.
Awareness of the body, or are able to recruit the right muscles in the correct order, is the key to moving in a way that is efficient and safe in everyday life, says fitness expert John Carrico. "When you get out of your car, there is a pattern in which muscles You recruited was correct, you enable Your midsection, rotate Your stalks, bringing your legs out of the car, fire the glutes, hamstrings and standing." Do squats at the gym, Carrico said, helping you to learn how to do the movements correctly, "rather than doing what most people do, which is to put the pressure on to their toes and quads without core stability at all."
7. Better Heart Health
Keep your heart in the form above with pumping iron, said a study conducted by researchers at the high school Science Department of health ' health, leisure and exercise science at Appalachian State University. This study looked at what happens to an artery and blood flow after 45 minutes of medium intensity weight training and find that there are up to 20 per cent reduction in blood pressure is equal to or exceeds the benefits that taking the drug anti-hypertension. Blood flow-increasing effects of exercise resistance lasted for about 30 minutes after the end of the training session and continued for 24 hours in people who are trained on a regular basis – 30 to 45 minutes a few times a week.
8. Better Blood Sugar Controls
Whether you have diabetes or risk factors, weight lifting can help regulate blood glucose, according to a study published in Nature Medicine in April 2013. Researchers from the study report that weight training encourages muscle growth of white, which helps in lowering blood glucose because it uses glucose for energy. Mammals such as poultry, has a different color of muscle from red to white. Red muscle, which uses the oxidation of fat to produce energy, more common in endurance athletes, such as marathon runners, while abundant in white muscle of Weightlifters and runners.
9. Prevent Back Pain
If you are a resident office, you know that sitting at your desk all day can wreak havoc on Your lower back, causing pain and stiffness. Weight lifting can help strengthen your core muscles-the people who support your spine-to reduce discomfort and undo some of the damage caused by sitting all day. But what is the best exercise? Fitness expert John Carrico recommends focusing on hip extension, basically the opposite of hip fleksi movement that occurs while sitting. Squat, step-up and hip extension are some examples. Start with just your body weight and then adding resilience to increase the challenge. Carrico also recommends abdominal exercises like the Board.
10. Improved Balance
In addition to your major muscle groups, including your Pecs and hamstrings, your body has a variety of small muscles, called stabilizer muscles. These muscles are not exactly what you'd think: they help stabilize you. Although you may be lifting weights, muscle Flex flattering You every time you work You indirectly target the small muscles that help keep you upright and take care of everyday tasks, such as balancing on one foot to reach high shelves or stopping yourself from falling on the surface of the ice. This is especially important for people as they age. According to the Center for disease control and prevention, falls are the leading cause of injury-related deaths in adults over 65.
11. Women, Will Not Make You a Big Size
Stop fear weight-lifting them will not turn you into a muscular freak. Big muscle building and take a huge amount of work, said the power and air-certified coach Mike LoBue, including lifting heavy loads with high volume multiple times a week, weight-gain diets followed by copious amounts of protein per day and consuming supplements. LoBue guarantees that lifting weights and eating a healthy diet will result in a fit and lean body, instead of one big and thick.
12. This Will Make You Mentally Stronger
When you feel strong physically, you usually feel stronger mentally. Fitness expert John Carrico said that lifters teaches you skills persistence, ability to cope with the discomfort and challenge yourself. "Weight training teaches you to push yourself when they tell you to stop, when Your muscles start giving and burns and sore," he said. "When we get into situations of high intensity, we have choices, we can stop everything and try to get back to our level of comfort, or decided that the level of discomfort is worth the reward of that decision-. That it is worth persisting through uncomfortable situations--a 100 percent contribution to the situation in other parts of our lives. "
13. You'll Look Better
Plain and simple, weightlifting is the best way to get lean, toned, sexy body-for men and women. You can do all the cardio you want, but without some form of resistance training to challenge the muscles, you will not get those toned, lean muscles in all the right places, the people that make up your body.
Where To Begin?
Even if you know all the benefits of weightlifting, it can still be a challenge to get started or stick to a routine of weightlifting. John Carrico, fitness expert gives his number one tip:.. "Appeared Just walked in the door, just put the video on, just put Your sports shoes if you don't feel like doing it, just take the first step towards that. And then see if you can take the next step. "Carrico also recommend getting your friends and family to work with you to improve motivation."Put yourself in an environment where other people minded and want to work out well. Recruit your network. "
What do you think?
Do you regularly lifting weights? How many times per week? Whether you lifting at the gym or at home? If You experience any of these benefits? Whether you are a seasoned lifters, or just starting out, you know how difficult it can be at times to get yourself to the gym to work out. How do you motivate yourself? Leave a comment below and let us know.