If you are looking for ways to get in shape, lifting weights may be a great way to do it. Not only will you get a better workout and feel stronger, but your body will also benefit from a variety of health benefits.
The benefits of weight training include increased strength, more lean muscle mass, a higher metabolism, and better heart health, according to Livestrong.
Your body adapts to stress and change when it lifts weights, which makes it a great exercise for gaining strength.
GRS happens because your muscles are under tension, and it’s your body’s way of telling you that you need to do more work so that you can function better in the future.
This is a good thing, and it’s a big part of the reason that people can quickly build lean muscle mass by lifting weights. Having more muscle mass also boosts your metabolism, which means that you’ll burn more calories and fat during the day and while you are resting.
One of the biggest benefits of weight training is that it can give you a sense of power and confidence. It’s not uncommon for people who lift weights to feel more confident in their own bodies and in their relationships with others.
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The bones in your arms, legs, and spine benefit from resistance exercise, as do your joints and muscles. The tendons, ligaments, and cartilage in these areas can become more flexible and stronger, which decreases the chances of injury.
Muscle mass and endurance
In addition to building muscle, lifting weights also builds up your stamina. In fact, one study found that lifting weights three times a week for about 20 minutes can improve your fitness and help you perform better in everyday life.
Strength training can be performed with free weights or in the gym with machines. Some common exercises include squats, bench presses, curls, and shoulder presses.
Cardiovascular activity doesn’t just raise your heart rate; it can also lower your blood pressure. In one Appalachian State University study, participants who performed 45 minutes of moderate-intensity resistance exercise lowered their blood pressure by 20 percent.
Aside from lowering your heart rate, weight training can also improve your cardiovascular health by strengthening the heart’s muscle fibers and increasing blood flow to your muscles. This can reduce your risk of developing heart disease, says Joey Thurman, CSCS, CPT, FNS, a Chicago-based fitness expert and MYX Fitness coach.
Weights can also strengthen your bones by stimulating the formation of new bone cells, which may prevent osteoporosis in people at high risk for the condition.
It can also make you more comfortable with your body, and help you move more easily, says Michael DiDio, P.T., owner of DiDio Fitness in Chicago. He recommends performing compound exercises (exercises that combine multiple muscles), like a squat to overhead press or a lateral lunge to twist, to keep your body working well throughout the whole movement.
How to Loose Fat at Home
When it comes to losing fat, you don’t have to go to the gym and spend hours on end performing traditional time consuming cardio.
Changing the way you eat and exercise is the most effective, long term way to lose weight. Here are a few tips to help you get started:
1. During the day, fuel your body properly with healthy foods and drink plenty of water.
Adding the right foods to your diet will give you energy, boost your metabolism, and keep you full for longer. Choose whole grain cereals, fresh fruits, vegetables, yogurt, and low-fat dairy products to meet your daily calorie needs.
2. When eating, pay attention to how you feel and savor each bite.
If you aren’t fully satisfied with your food, it can lead to overeating or unhealthy decisions later in the day. It can also make it harder for you to stick to your workout schedule and eat healthily.
3. Before exercising, fuel your body with healthy foods and drink plenty of water.
Exercising without fueling your body will leave you feeling tired, sluggish and unmotivated to keep working out. It will also affect your performance and increase your risk of injury.