Cardio or Strength Training- Which one matters more?Â
Most of us believe that cardio is actually the most important exercise- after all, it's protects our heart! It's been shown to have important longevity benefits too.Â
BUT cardio is pretty easy to get in normal life.Â
You walk, you take the stairs, you cycle to work, or maybe you just do chores around the house. These are all doing great things for your cardiovascular training.Â
What most of us miss out on in daily life is strength training- or challenging our muscular system so that it grows stronger. Strength training is often associated with lifting weights, and has been shown to improve bone density, balance, weight loss, and boost energy.Â
Strength training can include lifting weights, walking with weighted vests or ankle + arm weights, but can also include doing body weight exercises, where you utilize the weight of your own body to challenge your muscles and bones. This might look like push-ups, squats, leg lifts, sit-ups, etc.Â
Here are TWELVE benefits of strength training that you may not have been aware of:Â
1. Increased Muscle Mass and Strength
Hypertrophy: Strength training stimulates muscle growth by causing micro-tears in muscle fibers, which then repair and grow stronger.
Functional Strength: Improved muscle strength enhances your ability to perform daily tasks and reduces the risk of injury.
2. Improved Bone Density
Bone Remodeling: Strength training increases bone mineral density, which helps prevent osteoporosis and fractures, particularly in older adults.
Wolff's Law: Bones adapt to the stresses placed on them, becoming stronger in response to weight-bearing exercises.
3. Enhanced Metabolic Rate
Increased Resting Metabolic Rate (RMR): More muscle mass leads to a higher RMR, meaning you burn more calories even at rest.
Post-Exercise Oxygen Consumption (EPOC): Strength training can elevate metabolism for hours after exercise, increasing overall calorie expenditure.
4. Improved Body Composition
Fat Loss: While building muscle, strength training can also reduce body fat, leading to a leaner physique.
Maintenance of Muscle Mass: During weight loss, strength training helps preserve muscle mass, ensuring that most of the weight lost is fat.
5. Better Insulin Sensitivity and Blood Sugar Control
Glucose Uptake: Strength training improves the body’s ability to use glucose, reducing the risk of type 2 diabetes.
Insulin Sensitivity: Enhanced insulin sensitivity helps in the management of blood sugar levels.
6. Cardiovascular Health
Lower Blood Pressure: Regular strength training can help lower resting blood pressure.
Improved Lipid Profile: It can reduce LDL (bad) cholesterol and increase HDL (good) cholesterol.
7. Mental Health and Cognitive Benefits
Reduced Anxiety and Depression: Strength training has been shown to reduce symptoms of anxiety and depression.
Cognitive Function: It can improve cognitive function, including memory and executive function, especially in older adults.
8. Joint Health and Stability
Strengthened Ligaments and Tendons: Regular resistance exercise strengthens connective tissues, reducing the risk of joint injuries.
Increased Joint Flexibility: It can enhance joint range of motion and overall flexibility.
9. Enhanced Longevity and Quality of Life
Increased Lifespan: Some studies suggest that regular strength training is associated with a lower risk of mortality.
Improved Functional Independence: Maintaining muscle strength is crucial for independence in later life.
10. Hormonal Benefits
Testosterone and Growth Hormone: Strength training can boost levels of anabolic hormones, which are important for muscle growth and overall vitality.
Reduction in Stress Hormones: It can decrease levels of cortisol, a hormone associated with stress and fat storage.
11. Enhanced Immune Function
Immune System Support: Regular strength training has been associated with a stronger immune response, helping the body fend off illness.
12. Improved Sleep Quality
Better Sleep Patterns: Strength training can help regulate sleep patterns, leading to more restful and restorative sleep.
So, is strength training pretty important? I would say yes, yes it is!
Overall, strength training is a powerful tool for improving physical and mental health, promoting longevity, and enhancing quality of life.
Check out this Q and A Segment to learn EVEN MORE about strength training:
Q: What is the difference between strength training and hypertrophy training?
A: Â Strength training focuses on increasing the maximum amount of force a muscle can produce, typically using heavier weights and lower repetitions (e.g., 1-6 reps). Hypertrophy training, on the other hand, aims to increase muscle size and involves moderate weights with higher repetitions (e.g., 8-12 reps). While there is some overlap, strength training prioritizes neural adaptations for force production, whereas hypertrophy training emphasizes muscle growth.
Q:Â How often should I engage in strength training to see significant benefits?
A: To see significant benefits, most people should engage in strength training 2-3 times per week, with at least one day of rest between sessions for the same muscle groups. This frequency allows sufficient recovery while providing enough stimulus for muscle growth, strength gains, and other health benefits.
Q:Â Can strength training help with weight loss?
A:Â Yes, strength training can be very effective for weight loss. It increases muscle mass, which boosts your resting metabolic rate, allowing you to burn more calories throughout the day. Additionally, the post-exercise oxygen consumption (EPOC) from strength training can elevate your metabolism for several hours after a workout, further aiding in calorie burn.
Q:Â Is strength training safe for older adults?
A:Â Yes, strength training is safe and highly beneficial for older adults when performed correctly. It helps improve bone density, muscle mass, joint stability, and balance, reducing the risk of falls and fractures. It's important for older adults to start with lighter weights and focus on proper form, possibly under the guidance of a qualified trainer, to minimize the risk of injury.
Q:Â Should I focus on compound exercises or isolation exercises for strength training?
A:Â Both compound and isolation exercises have their place in a strength training program, but compound exercises should generally be the focus. Compound exercises, such as squats, deadlifts, and bench presses, work multiple muscle groups simultaneously, leading to greater overall strength gains and functional fitness. Isolation exercises, like bicep curls or tricep extensions, target specific muscles and are useful for addressing muscle imbalances or enhancing muscle definition.
Q:Â DO I need a gym Membership to participate in Strength training?
A: No, Here are 5 exercises you can do at home with your body weight:
1. Push-Ups
Target Muscles:Â Chest, shoulders, triceps, and core.
Description:Â Start in a plank position with your hands slightly wider than shoulder-width apart. Lower your body until your chest nearly touches the floor, then push back up to the starting position. Keep your body in a straight line throughout the movement.
2. Squats
Target Muscles:Â Quadriceps, hamstrings, glutes, and core.
Description:Â Stand with your feet shoulder-width apart. Lower your body by bending your knees and pushing your hips back, as if sitting in a chair. Keep your chest up and knees in line with your toes. Return to the starting position by driving through your heels.
3. Weighted Walking
Target Muscles:Â All the muscles
Description:Â Hold some small weights in your hands while walking. You can raise and lower your arms in different directions if comfortable. You can also add ankle weights to your ankles or wrists and continue walking normally to challenge to your muscle groups involved.
4. Lunges
Target Muscles:Â Quadriceps, hamstrings, glutes, and calves.
Description:Â Stand upright, then step forward with one leg and lower your hips until both knees are bent at a 90-degree angle. The back knee should hover just above the ground. Push through the front heel to return to the starting position, then switch legs.
5. Plank
Target Muscles:Â Core, shoulders, and lower back.
Description:Â Start in a forearm plank position with your elbows directly beneath your shoulders and your body forming a straight line from head to heels. Engage your core and hold this position for as long as possible without allowing your hips to sag or rise.
These exercises can be modified to increase or decrease difficulty based on your fitness level, making them versatile and accessible for strength training without equipment.
Overall, strength training should be a part of your exercise routine, ideally 2-3 times a week.
Strength training can be challenging to our body, and lead to injury if not done properly. I encourage you to start slow and use videos online to coach you into using weights properly.
The gym can be a nice place to take the pressure off deciding your own workouts, as you can use machines designed for muscle groups. You can also hire a professional to teach you how to strength train safely and effectively.
Let me know, will you start strength training for the first time? Do you already strength train? Reply below :)
Hello, many of you may be new to my blog, so I just wanted to introduce myself. I'm Lucy, a registered dietitian with a Master's in Public Health. Because of my health degrees, I love to share my knowledge about optimal nutrition and lifestyle because I really believe nutrition information should be available to everyone. So I hope you help this blog very informative and helpful! If you are someone who wants to connect about how I can support and encourage you as you transition to a more plant-based diet, then I'd love to touch base about my 1:1 Coaching or Online Course.Â
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