Benefits of Strength Training for Women’s Longevity
Strength training is not only beneficial for everyone but particularly advantageous for women, offering a significant boost in longevity compared to men.
Engaging in resistance training goes beyond building strong muscles. A recent study reveals that women who incorporate strength training exercises into their routine two to three days a week experience a longer lifespan and a reduced risk of heart disease-related mortality, as stated by Martha Gulati, the study author and director of preventive cardiology at Cedars Sinai in Los Angeles.
Among the 400,000 participants in the study, only one in five women regularly performed weight training, yet those who did witnessed remarkable advantages. Gulati highlights that women who engaged in muscle strengthening exercises saw a 30% decrease in cardiovascular mortality, a significant finding considering the limited interventions that yield such impactful results.
Aside from enhancing cardiovascular health, strength training also contributes to bone density, joint health, mood regulation, and metabolic well-being. While many women tend to focus on aerobic activities, neglecting weight training, the study emphasizes the importance of combining both forms of exercise for optimal health benefits. Gulati recommends prescribing a mix of aerobic and strength training for overall wellness.
Differences in Exercise Effects Between Men and Women
The study, published in The Journal of the American College of Cardiology, delves into the variations in the effects of exercise on men and women. It underscores that even minimal physical activity offers benefits to all individuals, with women requiring less exercise than men to achieve similar gains in longevity.
Women engaging in moderate-intensity exercises, like brisk walking five times a week, reduce their risk of premature death by 24%, surpassing the 18% risk reduction observed in men. Eric Shiroma, a researcher at the National Heart, Lung, and Blood Institute, emphasizes the importance of physical activity for overall health and longevity.
The study sheds light on the physiological disparities between men and women, indicating that women naturally possess lower muscle mass and aerobic capacity. Women exhibit a greater number of capillaries supplying their muscles, requiring less exercise to enhance aerobic and muscular strength compared to men. This relative increase in strength among women potentially drives the differential benefits observed.
The results underscore the significance of initiating physical activity, as even minimal movement yields substantial health benefits. Despite the growing presence of women in weightlifting and bodybuilding, a significant portion still hesitates to engage in regular strength training, highlighting the need to promote its advantages for women’s overall well-being.
Strength training benefits include joint protection.
Benefits of Strength Training for Knee and Hip Pain
Physical therapists commonly suggest resistance training for individuals experiencing knee and hip discomfort. According to Todd Wheeler, a physical therapist at MedStar Health Physical Therapy in Washington, D.C., “Strength training protects joints, reducing overall stress on the body.” Wheeler emphasizes that strong muscles play a crucial role in supporting joints, potentially leading to a decrease in joint pain. He compares weak muscles to a source of irritation for the joints, highlighting the importance of building muscle strength.
Wheeler advises starting with simple exercises, such as a few squats and table pushups, and gradually increasing the intensity over time. He underscores the significance of listening to your body throughout the process to prevent injury and maximize the benefits of strength training.
Strength training benefits: Building muscle results in the burning of more calories.
When it comes to burning calories, aerobic exercises like running and cycling usually outperform strength training in the moment. However, individuals engaging in weight training may experience a gradual increase in calorie expenditure in the long run.
Strength training benefits are highlighted by Bryant Johnson, author of The RBJ Workout, who emphasizes that engaging in resistance training leads to muscle development. This increased muscle mass subsequently boosts the body’s calorie-burning capacity.
Strength training benefits are highlighted by Dr. Gulati, who also references studies indicating that engaging in weight lifting and resistance training can enhance fat loss and positively impact body composition.
Strength training benefits
can help prevent injuries and falls.
Strength training benefits are crucial, as highlighted in our previous report, indicating that a significant number of individuals in the United States, particularly females, lack adequate muscle strength. Furthermore, it’s important to note that muscle mass plays a vital role in predicting one’s lifespan.
Strength Training Benefits for Maintaining Muscle Mass
As muscle mass reaches its peak in our 30s and initiates a gradual decline, it is crucial to implement measures that can decelerate this process. Neglecting strength training exercises can lead to a higher probability of experiencing weakness, consequently elevating the chances of falls. Falls stand as the primary cause of mortality among elderly individuals in the United States.
Richard Joseph, a physician focused on wellness, emphasizes the significance of understanding and preventing muscle loss, also known as sarcopenia, which impacts over 45% of older adults in the U.S. He highlights that strength training benefits include enhancing bone density to safeguard against injuries and falls.
Joseph suggests that individuals can maximize the benefits of strength training by prioritizing lower body workouts that target major muscle groups in the legs.
4. The advantages of strength training for blood sugar management
Strength training benefits include aiding in controlling blood sugar levels by removing excess glucose from the bloodstream, with approximately one-third of American adults having prediabetes.
Benefits of Strength Training
When engaging in physical activity like pushing, pulling, lifting, or moving, our muscles demand increased glucose for fuel, which is essential for energy production. This is why engaging in exercise following meals can aid in regulating blood sugar levels.
Strength training benefits were highlighted in a recent study, showing its superior effectiveness over aerobic activity in managing blood sugar levels for individuals with diabetes.
5. The Positive Impact of Strength Training Benefits on Mood
According to a meta-analysis featured in the esteemed medical journal JAMA Psychiatry in 2018, encompassing findings from over 30 clinical trials, engaging in weight training at least twice a week led to a noticeable decrease in depression symptoms.
Moreover, individuals at risk of metabolic conditions have experienced enhancements in depressive symptoms through strength training. Additionally, studies indicate that strength training has the capacity to alleviate anxiety.
Ann Martin highlights the correlation between physical activity and mood enhancement, stating, “It makes sense that our moods improve when we move. It gets your blood flowing and feels good.”
Jane Greenhalgh edited this article in English with a focus on
Strength training benefits
.
