Heavier strength training can be particularly effective or lift lighter weights faster
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Click the blue word above and remember to pay attention to us! When it comes to strength training, some people always associate strength training with people with large muscles; For people who love running, strength training is even more disdainful
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Fast muscle fiber not only plays a key role in sports performance, but also is the reason why you can stand up from the living room chair
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Squatting against depression may be the new Prozac
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A strong body and mind is good for longevity
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Why does strength training have these benefits? It’s just to lift a heavy object, put it down and repeat it several times
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Work more efficiently and spend more time doing dumbbell exercises, which can help you get a higher salary
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Keep your body young
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It accelerates the process known as “muscle protein synthesis”, that is, the use of amino acids to repair and strengthen fibers so that they can resist future damage
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When scientists at the University of Southern Maine used advanced technology to calculate energy consumption, they found that retraining burned 71% more calories than originally expected
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Research shows that between the ages of 30 and 50, your body may lose 10% of your muscles
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Retraining will accelerate blood circulation
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Some runners even found that they had no problem with the whole horse, but why couldn’t they even complete a few push ups
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These adjustments are to reduce stress on the body, which is why you can easily complete daily functional movements, such as climbing stairs or picking up lighter objects
Yoga is not the only soothing exercise
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You may have been told that aerobic exercise is the key to weight loss, but in fact, retraining is more important
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That’s why if you practice retraining often, you will find that even the most difficult physical tasks will become easier
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Stabilizing the core muscle group can make you run faster, more stable and less prone to injury
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Retraining can not only consume calories, but also help your brain stick to diet and enhance the goal and motivation of weight loss effect
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A study in the Journal of Applied Physiology found that 16 weeks of resistance training can increase hip bone mineral density and increase blood osteocalcin level (a marker of bone growth) by 19%
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away from diabetes retraining can not only combat fat that increases the risk of diabetes, but also increase the body’s sensitivity to insulin, thereby helping to control blood sugar and reduce the risk of diabetes
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As long as you do heavy training, the metabolic calories you burn when you sit on the sofa will increase every day
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It’s even smarter to talk about the connection between thinking and muscles: researchers in Brazil found that six months of resistance training improved the cognitive function of exercisers
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This practice can not only strengthen muscles, but also be as beneficial to cardiovascular as aerobic exercise
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Second, for runners, it can enhance the strength of your muscles
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First, for ordinary people, they often do heavy training
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After each resistance training, muscles need energy to repair and strengthen muscle fibers
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Moreover, the subjects fell asleep faster and slept longer and more stably than before they began retraining
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Therefore, when muscle fibers are frequently challenged, especially when you regularly retrain, it will make structural adjustments to better meet this challenge
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However, if you do heavy training while dieting, you can protect your hard-working muscles and burn more fat
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The sports science community calls it training effect
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This 25% may reduce the reading on the scale, but it won’t make a big change in your image in the mirror and make your weight loss more likely to rebound
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Make your heart healthier
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The reason is simple
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Put aside more than 40% fat, which may be the biggest secret of fat reduction
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But it will never be the big muscle you think
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They are slim, symmetrical and have clear muscle lines, making you a clothes hanger for walking
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For example, muscles become larger and stronger, or become more resistant to fatigue to adapt to this challenge
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Retraining helps to have a more relaxed rest
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Better deal with stress
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If you don’t train again, say goodbye to your tight arms
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Fast muscle fiber is the muscle mainly responsible for generating power, including strength and speed
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Burn more calories
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20 reasons to tell you: why do you need strength training 1
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Better implement the diet plan
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Scientists at the University of Sydney in Australia found that regular heavy training can significantly reduce the symptoms of moderate depression without side effects
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The diastolic blood pressure (low pressure) decreased by an average of 8 points for people who took whole-body retraining exercise three times a week and persisted for 2 months
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The evaluation scores of anger and overall emotion were significantly improved for those who had retraining three times a week and persisted for 6 months
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Getting rid of jet lag strength training can help the body adapt to time zone changes or shift work faster
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Systemic muscle strength is associated with a reduced risk of death from cardiovascular disease, cancer and all causes
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This is enough to reduce the risk of stroke by 40% and the risk of heart attack by 15%
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The study pointed out that on average, 75% of the weight lost by dieters without heavy training came from fat and 25% from muscle
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Sweating during retraining will make you more calm under pressure
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Reducing cancer risk in a study in medicine and Science in sports and exercise, scientists found that resistance training increased the rate of food movement in the large intestine by 56%, which is considered to reduce the risk of colon cancer
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People who keep awake and sharp, retrain three times a week and persist for six months can significantly reduce the concentration of homocysteine in their blood, which is a protein related to the formation of dementia and Alzheimer’s disease
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Australian researchers found that people who had three full-body retraining sessions a week for eight weeks improved their sleep quality by 23%
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Facts have proved that this training effect can not only strengthen muscles, but also improve the quality of life, which provides you with more advantages
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The clothes will fit better
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By the age of 60, the proportion of this recession will double
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Make bones stronger
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British researchers found that when workers set aside time to exercise, they were 15% more efficient than when they didn’t exercise
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In fact, this exercise leads to better short-term and long-term memory, stronger language reasoning ability, and longer concentration time.
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With age, fast muscle fibers decrease by up to 50%, while slow muscle fibers decrease by less than 25%
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Prolong life
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Life is happier
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People with better flexibility will reduce flexibility by up to 50% with age《 In a research report of the International Journal of sports medicine, scientists found that the flexibility of hips and shoulders can be increased by carrying out full-body heavy training three times a week for 16 weeks
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Compared with people with less muscle, people with more muscle can return to normal blood pressure faster after tension
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Build up your figure faster and cycle training with weight-bearing improves your heart rate by 15 times per minute compared with running at the highest heart rate of 60% ~ 70%
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Sleep better and work hard
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Why such a simple behavior can bring so many benefits? All this should start from the micro level of muscle fibers: when lifting a heavy object, it will cause slight tearing of muscle fibers
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