The benefits of strength training and how it can boost your health

Strength training has been highly discussed from the practices of ancient greeks to Arnold Schwarzenegger. But what exactly is strength training, and why is it so popular??

Strength training is a type of physical exercise specialising in resistance to induce muscular contraction, which builds the strength, anaerobic endurance, and size of skeletal muscles. Individuals engage in strength training for four different purposes: training for muscle power, muscle strength, hypertrophy or muscular endurance.

While many say their fitness goals are to build muscle or 'tone' up, the statistics tell us we are falling flat.?

• In Australia, only around?4 in 10 Australian adults aged 18–64 are doing the recommended amount of muscle-strengthening activities.
• In the United States,?nearly 60% of adults do no strength training.
• In the United States,?only 1 in 5 women participates in weight training.?

Why you should incorporate strength training in your life

Put away all images of bulky muscles and bodybuilders in your head. Building muscle takes time, and practising strength training does not make you bulky overnight. What it does, however, is rebuild your bones stronger, which is crucial for bone development. Having strong bones reduces the risk of osteoporosis, fractures and falls.?

Strength training also improves heart health, helps manage blood level sugars and offers several neuroprotective effects.?

The neuroprotective effects include:

• increased blood flow
• decreased inflammation
• increased brain-derived neurotrophic factor (BDNF) expression (this is connected to memory and learning).?

This form of exercise does not only offer physical benefits; it also plays a significant role in improving your mental health. Due to mood-boosting endorphins being released, it helps with mood regulation, increasing self-esteem and self-efficacy. Research has also revealed how regular weight training substantially reduces anxiety and can relieve symptoms of depression. The list of why you should incorporate strength training in your life goes on as the benefits are many. Overall it offers a better quality of life.?

You don't need to lift iron

Strength training is not limited to only going to the gym and lifting weights. There are many methods of strength training, such as using resistance bands, going to an outdoor gym bar, attending a pilates class or doing yoga. These might be unexpected strength training exercises, but they have numerous benefits.

Resistance bands have been proven to improve the strength, size and function of muscles both in the elderly as well as individuals undergoing rehabilitation. They will give you greater muscle stimulation, whether you're using a resistance band outside or within your home. Because the muscles are receiving adequate resistance at their most vital point in the range of motion, it better stimulates strength adaptations. Following on, particularly if you are struggling with joint pain, replacing your dumbbells with resistance bands can give you the same perks without hurting yourself.?

On the other hand, yoga can also be classified as strength training depending on the class style and poses performed. Ashtanga, vinyasa flow and iyengar are some examples. Yoga promotes muscle growth by requiring you to stretch and situate your body in postures where you must support yourself with your muscles. This training form also helps lower blood pressure and improve heart health, amongst many things.?

If you want to both strengthen and lengthen your muscles, Pilates is the right exercise for you. This form of strength training teaches individuals how to move from the central core region, improves posture, helps release emotional tension and enhances the better function of the nervous system.

Lastly, another form of strength training is going to an outdoor gym bar and using your body weight. While it improves your cardiovascular endurance and muscle strength all at once, it also provides vital sunlight exposure, increasing vitamin D levels.?

The good thing is that these four types of training forms are just some examples of strength training. Luckily, they all have similar benefits, which is incredible! Finding your niche or figuring out where to start can be challenging.?

Taking the first step?

Strength training, like any sport, can be harmful if done improperly. At Evolt 360, we value our customer's health and want to ensure we are boosting your health. Whether you prefer going to the gym, doing Pilates or now enjoy training outdoors with resistance bands, the Evolt 360 products can help you achieve your fitness goals. Using our body scanner, a qualified personal trainer can tailor a workout regime based on your needs. If you have been thinking about stepping into the weight room or trying out a new form of strength training, this is your sign.?

#fitness #weighttraning #mentalhealth #wellness