Have you ever felt too tired to go for a workout, a walk, or in any way actively spend your time? We all experience it. However, studies have shown remarkable benefits of exercise, especially strength training, which should motivate you to turn off the TV and leave the couch.
We all want to feel good, both physically and mentally. Did you know that regular exercise, especially those based on strength training, can help with both of these aspects?
It's true! Strength training helps people of all ages improve and maintain muscle mass. (https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/strength-training/art-20046670) Why is muscle mass important? We already explain!
Studies have shown that people with less muscle mass are more prone to disease and need a longer time to recover from illness or injury. Building muscle mass helps strengthen the body's resistance.
Medicine also shows that patients with more muscle mass had a lower risk of dying from heart disease or heart attacks.
Increased muscle mass helps in the fight against type 2 diabetes (https://www.intelligentlabs.org/benefits-of-building-muscle/ ), since a small muscle mass directly affects insulin resistance.
Building muscle also helps in the fight against obesity, because the more muscle we have, the more we stimulate our metabolism.
One of the problems that many older people face is osteoporosis - bone rarity. Therefore, older people are more prone to bone fractures in the event of falls. Having more muscle mass can protect against this.
Moreover, strength training helps to improve mental health (https://paintedbrain.org/blog/lifestyle/weightlifting-for-mental-health-improvement ), naturally increasing three essential hormones: dopamine, norepinephrine, and serotonin. Let's take a look at the role they play in our body and why keeping them at the right level is important.
Dopamine is a hormone that regulates motivation and pleasure. The higher the dopamine, the better. Studies have shown that repetitive activities, such as regular exercise, among other things, will increase our dopamine levels. This is especially true during the winter, when many people struggle with seasonal disorders or depression due to shorter days and less daylight.
Norepinephrine is a hormone produced and released by the adrenal glands. Low levels are associated with depression and anxiety. When people engage in high-intensity exercise, such as strength training, norepinephrine levels increase, leading to more energy.
Exercise increases serotonin levels in our body. Serotonin helps regulate mood and emotions. When we have the right levels of serotonin in the body, we are less prone to sadness and anxiety, and instead experience positive emotions. This finding was discussed in an article in the American Journal of Lifestyle Medicine (https://www.unm.edu/~lkravitz/Article%20folder/RTandMentalHealth.html), who explains that “resistance training has a significant impact for anxiety sufferers.”
The researchers also found that resistance training improved several aspects of cognitive function and memory in healthy older adults. So what is the best way to start strength training?
Before you start anything new, especially if you have injuries or health concerns, talk to your doctor. But if you are ready to start this journey, start slowly so as not to strain or strain your muscles.
If you visit the F45 gym and need help choosing the right loads, just ask our personal trainers.
Strength training is essential for our overall health, and when we remember all these benefits and motivate ourselves to start healthy habits, we will not only notice the difference it makes in our lives, but above all we will feel it.
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