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Expert reveals surprising benefits of resistance training
When it comes to working out, Aussies do it for a host of different reason - to lose weight, gain muscle mass and increase strength, or feel fitter and healthier.
But while cardio, and now HIIT, has for a long time been considered the holy grail (though not entirely accurate) of workouts, it turns out there are other amazing benefits you could be getting from your gym sessions, especially if you regularly lift weights.
Fitness expert Nick English from BarBend has revealed to Yahoo Lifestyle that resistance training can improve your health and relationships, and even your genes!
Asking yourself what exactly is resistance training? It is a style of workout that builds muscle through resistance provided by body weight exercises or by free-standing and machine weights.
Here, Nick shares the top-eight surprising benefits of resistance training.
1. Improved Brain Function
Weight training has been proven to slow the rate of brain shrinkage, a common occurrence with age.
Regular resistance training improves critical thinking skills and recall ability, with early practice having a greater effect in later life.
This is because progressive resistance training increases protein activation.
For example, in the case of a protein used to develop new brain cells (BDNF), greater activation means more brain cells, which in turn reduces the likelihood of mental decline and the onset of certain neurological diseases, such as Alzheimer’s.
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2. Lower blood cholesterol
Heavy resistance training has been known to help reduce body fat, which in turn, correlates to lower blood cholesterol levels.
In one study, heavy strength training for 14 weeks significantly reduced cholesterol levels and, therefore, the onset of heart disease.
Professionals recommended that individuals carried out cardiovascular and resistance training for the most effective fat-loss strategy.
3. Activated genes
The gene’s you’re born with aren’t the be-all and end-all of your genetic makeup.
Resistance training can play a big part.
Strength training activates specific genes, reprogramming your genetic makeup.
Regular resistance training has been associated with improved protein synthesis, response to physical stressors, and immunity - all influenced by genes.
4. Reduced anxiety
Several studies suggest strength training could be the most effective form of exercise to reduce anxiety.
This is because resistance training causes neurological adaptations in the brain, by rewiring neural pathways.
Although many studies have shown the benefits of exercise and resistance training in relation to mental health issues, you should speak to a medical practitioner first if you think you may be experiencing symptoms.
5. Reduced stroke risk
It’s commonly known that physical activity reduces stroke risk.
Most studies don’t express differences between aerobic and resistance training, but grip strength has been found to greatly influence stroke risk, leading to the association with strength training.
6. Improved posture
Posture is a significant contributor to back pain, so improving posture is important to prevent any discomfort or pain.
Strength training can improve your core and strengthen the muscles that aid good posture, like those in the hips, spine, and shoulders.
A fact that often surprises people is that good posture can also benefit mental function and cognition.
7. Relationships
Some studies have suggested that performing physical activity with co-workers or peers can greatly reduce work-related stress and improve quality of life, not to mention the social benefits of training together.
Group sessions, or even just having a workout partner, can have a great influence on motivation, and can improve your workout (having someone to spot you), as well as creating a good bonding experience.
8. Improved Sleep Quality
A big part of a balanced and healthy lifestyle is sleep, so it’s important to be well-rested.
Weight training is one of the most supported physical activities for improving rest quality, with some research suggesting strength training is just as effective in helping sleep as certain medications.
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