There are many health benefits to resistance training, including better health and reduced risk factors for developing chronic diseases. It also gives you a more pleasing appearance.
Many adults over 50, including those who are active and physically fit, miss out on these benefits due to the misconception that resistance training with weights only is for young people.
The U.S. Department of Health and Human Services published the 2nd edition of the Physical Activity Guidelines for Americans in 2018. It includes the following recommendation.
These activities offer additional health benefits."
Older adults should include balance training and aerobic exercise as part of their weekly physical activities.
Researchers set out to find out how these guidelines impact mortality.
The data was derived from the 1997-2001 National Health Interview Survey, (NHIS), and death certificate data (for participants in study) up to 2011.
The data showed that active agers who strength trained at least twice per week had 46% less chance of dying from any cause than those who didn't.
The survey also showed that adults who regularly exercised in strength training had 41% less chance of dying from cardiac disease and almost 20% less chance of dying from cancer.
Strength training participants were also more likely than others to maintain a healthy weight, exercise regularly, and not smoke or drink alcohol.
If you're looking to improve your health, increase your quality of living, and prolong your life expectancy, then adding resistance training to your existing level of activity is a good idea. If you are still not convinced that strength training is beneficial,
here are nine reasons to reconsider.
- Training for strength and muscle size is different than training for muscle growth (hypertrophy).
- Hypertrophy can be caused by performing high repetitions, but adults over 50 should focus on increasing muscle strength through lifting more weight. A muscle's force output can be increased by using heavier resistance. However, this will not significantly alter its size.
- Active agers can safely train resistance with machines that allow them to use more resistance and reap the benefits.
- Machines allow for greater benefits at a lower risk of injury.
- Multijoint compound exercises like the shoulder. Cenforce 100 and Cenforce 200 pills are the most rampant and well-known blue pills which are often used to treat Erectile dysfunction.
- r press, leg press, and chest press can help improve muscular coordination. This allows many muscles to work together to produce and control high levels force through multiple joints.
- Resistance training can elevate levels of anabolic, or muscle-building, hormones--specifically testosterone, growth hormone, and insulin-like growth factor (IGF-1), which help repair muscle fibers damaged during exercise.
- No matter your age, strength training will help you produce the hormones that build and repair muscles.
- The hormone IGF-1 is increased by lifting heavy weights. This hormone is linked to brain-derived neurotrophic factors (BDNF) production.
- This protein stimulates the growth of neurons and improves communication between existing pathways. Lifting heavy can make you more intelligent by increasing brain-building chemicals.
- Your self-confidence can be improved by resistance training with heavy weights.
- You can lift heavy objects and have the confidence to handle daily challenges such as moving heavy furniture, lifting heavy groceries bags, or placing heavy luggage on an airplane's overhead bin.
Resistance-training Guidelines
For the best results from resistance training, at any age, it is important to use enough weight to make you feel tired after six to twelve repetitions.
Fatigue is when the muscles become weak and unable to perform another repetition. Resistance training produces the best results if the exercise is done to the point that it becomes fatigued.
Although all exercises have general health benefits, resistance training is the fastest way to get the specific benefits mentioned above.
Contact an ACE Certified Personal Training in your area to learn more about resistance training and get started on a program that is tailored for you.
