There are many different reasons that people decide to start lifting weights instead of just sticking to basic cardio workouts. Some people will start to lift weights in order to increase their stamina and endurance in order to improve their health, while other people just want to look good to the opposite/same sex when naked. Whatever your chosen reason, there are numerous health benefits to using weights in your exercise routine.
When you break lifting down into basic components, there are two basic principles to weightlifting that will produce different results.
These different principles will become important at different times for those who train for certain sports.
For example, when you want to increase your raw strength you can train with heavyweights and with fewer repetitions.
On the flip side, when you want to build your muscle endurance, you will be much better off using lighter weights and higher reps.
Regardless of the end results to your physique, heavy and light workouts are a beneficial part of any well-rounded fitness routine.
Some studies have shown that training with lighter weights may reduce the development of osteoporosis.
This is possible because resistance training has been shown to increase bone mass, reducing the risk of developing osteoporosis.
Endurance training may also help improve your balance and range of motion, helping prevent injury during exercise and promote weight loss… All good things!!
Health benefits of light weight training may include
- as mentioned above, strength training increases bone density and reduces the risk of osteoporosis.
- When you lose muscle, your body burns calories less efficiently, which can lead to weight gain. The stronger the muscles, the easier it is to control weight.
- Helps reduces the risk of injury by building muscle that help protect your joints from injury. It also helps you maintain flexibility and balance, so help you maintain your physical independence as you age.
- Lifting weights increases your stamina so as you get stronger, you won’t tire easily.
- Lifting weights will also help Improve your sense of well-being. Circuit training can help boost your self-confidence, improve your body image, and reduce the risk of depression.
- Lifting will help you sleep better as people who exercise regularly are less likely to suffer from insomnia.
A word of caution.
Injuries that may develop from weightlifting are inevitable, especially when lifting heavy with incorrect form or muscle imbalances.
A lot of the time though, these injuries can successfully be treated with simple rest, medication, and physical therapy.
If the injury is problematic, then consult your GP.
I previously mentioned Tramadol in this section but a friend who is a nurse corrected me as Tramadol is addictive, even in low doses. – Thank you, Liz.
Liz went on to say “For muscular insults/ pain short term analgesics involve Paracetamol (often frowned upon but popular because it works) it needs to be taken regularly as advised or no adequate therapeutic levels will be achieved (hence “the I a took a paracetamol and it didn’t work” scenario) this can be taken with an NSAID (if tolerated) Ibuprofen 400mg three times a day is often administered to multi-trauma patients with impressive effects. Hot and Cold compresses are also very useful in muscular pain.”
- Strength training can help improve overall health and well-being.
- Before participating in fitness programs, I would encourage people who wish to improve their health to seek advice from their doctor. With a green light from a GP a good coach/Personal Trainer can tailor an exercise program and even diet suggestions to your health needs.
- Keep in mind that most PT’s can suggest diet ideas and basic programs but not nutritional specifics.
- If you are having specific issues with diet, micronutrient needs etc, then please seek the help of a Registered Dietitian.
to get the most from the psychological benefits of exercise, you may also want to read:
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