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THE MAGIC PILL: WEIGHT TRAINING

June 5, 2019

It is time to stop looking for that magic instant remedy that will never exist.

Here are 5 health benefits that come from Weight Training

1. DESTROYS FAT:

Wouldn’t it be nice to have a high metabolic rate again like we did when we were 5. This way our bodies could just burn calories at a faster rate and we could just lose weight by doing nothing.

What if I told you that this was possible…yes I am serious! It is called the afterburn effect. Forget about the idea that in order to burn the most calories you need to become a lover of cardio. Don’t get me wrong cardio is wonderful and very important, but studies have shown that weight lifting can increase ones resting metabolic rate. Which means that after your weight training you can continue to burn a higher amount of calories compared to if you did cardio.

Think of your body like an oven when weight training. The temperature is set to 400 degrees and something has been cooking for 30 minutes. Aka you just did a 30 minute workout. When the food is done you turn the oven off; are you then able to stick your hand in the oven? No, of course not! It takes time now for the oven to cool down. It is the same idea with your body. After a session of weight training it is going to take time for your body to recover and in that time you are still going to be burning calories.

So I think we can all agree that we would like some of that in our lives!!!

2. CREATES STRONG BONES

Growing up it was always pushed down our throats that we needed to drink milk, so that we could have strong bones and grow up healthy. I hate to burst this bubble for anyone but milk is not the ONLY way to build strong bones.

When doing weight-bearing exercises you are placing pressure on your body which strengthens the bones. With this added stress the body begins to tell the bones to produce more minerals, which increases bone density. A study done in 2014 by the Journal of Family and Community Medicine found that just 12 weeks of strength training with squats increased lower spine and femur (thigh) bone mineral density by 2.9 and 4.9 percent.

I love this benefit because it goes beyond my current health but will affect my health in 20-30 years.

3. FIGHTS AGAINST DISEASES

Weight training has been found to help reduce several different diseases and promote health. This includes type II diabetes, cardiovascular health, cancer risks, and various others.

A study from Iowa State University made a strong case for spending less than an hour on weightlifting each week, could reduce the risk of suffering a heart attack or stroke by 40 to 70 percent. There have also been studies conducted that have found that from weight training the bodies ability to take in glucose from the blood increases. That the muscles are needing that glucose for fuel so the glucose found in the blood decreases.

To say the least it is amazing how staying active and incorporating some weight training can do wonders for your body!

4. GROWS FLEXIBILITY

With my background in dance I could go on and on about the benefits of stretching and growing ones flexibility. However, I am limiting myself to how weight training can actually affect ones flexibility (maybe I’ll do a blog on flexibility alone someday).

In 2017 a study in the journal Isokinetics and Exercise Science showed that strength training improves flexibility in both men and women. How is this possible do you ask? Well, just take a moment to think about it. With weight training you are pushing your joints to go through full ranges of motion, and this will cause those joints to stretch. So if you have 10 reps in a circuit that means that you will be going through that joints full range of motion 10 times, which will result in an increase of flexibility for that joint.

5. LIVE A FULLER LIFE

Weight training has been linked to a decrease in anxiety and depression. It has also been known to improves ones energy, brain power, and body image.

Now I don’t want you to think that I only believe in weight training and that I think it is the “magic pill”, because I don’t. I just think that there has been a negative connotation to lifting weights, especially for women, and I want to break that wall down. There are many factors that go into someones overall well being and I believe that weight training is just one of those factors.

My challenge for you is that if you have never tried weight training in your life to just give it a try. You won’t become a muscle builder by doing so (unless that is a goal for you), but you may just gain a little more life!

Articles used:
https://health.usnews.com/wellness/fitness/articles/2018-03-23/11-benefits-of-strength-training-that-have-nothing-to-do-with-muscle-size
https://www.medicaldaily.com/5-health-benefits-lifting-weights-428571

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