Strength training, or resistance training, is one type of exercise using resistance to build muscle mass and strength.
One simple example of resistance exercise is bodyweight exercise. In this exercise, your own body’s weight creates the resistance you need to strengthen your muscles.
Bodyweight exercises include burpees, pushups, squats, lunges, crunches, mountain climbers and planks. You can do them at home.
Other common types of strength training include weight lifting, such as barbells and dumbbells, and weight machine training, such as Smith machine bench press.
You may need to do these exercises at a gym.
Recent studies have found that strength training can do wonder to your health. Latest research shows that this type of exercise can provide four big health benefits.
Strength training may protect against type 2 diabetes
One study from Guangxi Medical University found resistance training, could benefit people with prediabetes. It can protect them from type 2 diabetes.
The researchers tested 172 people who were 55 to 75 years old. All of the people had prediabetes.
All of the participants did exercise for 60 minutes per day, three non-consecutive days per week for 24 months.
The team found the incidence of type 2 diabetes was decreased by 65% in the resistance training group.
They suggest the exercise can be a good option for people with prediabetes to prevent or delay type 2 diabetes.
The study is published in Diabetes/Metabolism Research and Reviews.
Strength training may protect bone from weight loss
Active weight loss may lead to bone loss. In a recent study, researchers from Wake Forest University found that strength training may help minimize long-term hip bone loss during weight loss.
They tested older adults with obesity who were cutting calories. They found that in a weight loss program, resistance training could help protect hip bones.
The study is published in the Journal of Bone and Mineral Research.
Strength training may boost heart health
A recent study from the Public University of Navarre found that regular muscle strength training could improve heart health.
They suggest that the loss of muscle strength and mass is one of the ‘forgotten’ risk factors in heart disease.
But this can be corrected with a strength training program, even in older people.
They explain that strength training could reverse both the disease and the effects of aging on muscle mass and hence could boost heart health.
The finding is published in Nature Reviews Cardiology.
Strength training may be especially beneficial for older people
Recent research has shown that strength training may be especially important for older people.
One study found that strength training could improve the health of people who are 65 years and older.
It can help improve blood values, muscle strength, and mental health. The benefits exist even when older people just do training once a week.
The study examined 106 people who were 64–75 years old. All of the people trained their muscles over 9 months in a training program.
The results showed that people with high blood pressure, high cholesterol, high blood glucose, or high levels of inflammation could get most benefit after the training program.
Their overall well-being and mental health were also improved.
The researchers suggest that older people who want to improve the ability to perform daily activities should do resistance training at least once a week.
The daily activities include carrying shopping bags, sitting down on a toilet, and walking up and down the stairs. Safety is the most important.
The study is published in Experimental Gerontology.
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