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Resistance Training

All articles tagged with #resistance training

Walking Boosts Endurance, Not Size: How to Actually Build Muscle
health4 days ago

Walking Boosts Endurance, Not Size: How to Actually Build Muscle

Walking improves aerobic fitness and can help prevent age-related muscle loss, but it isn’t a reliable way to meaningfully increase muscle mass. To build SIZE you need progressive resistance training; walking primarily engages slow-twitch fibers. You can raise the muscle-strengthening potential of walking by adding incline, resistance (weighted vests/rucking), and short strength bursts or HIIT, plus varied terrain, but don’t skip dedicated resistance training at least a couple days a week.

via Women's Health|
#health#hiit#incline
How heavy should your weights be? The science of sustainable lifting
wellbeing-and-fitness9 days ago

How heavy should your weights be? The science of sustainable lifting

Experts say “heavy” is relative—roughly 80% of your max for six to eight reps with good form—yet the real health payoff comes from consistency and reps over chasing maximal loads. For beginners or older adults, heavier loading can yield larger gains in strength and bone density, while also improving insulin sensitivity; endurance athletes may gain power without gaining weight. But heavy lifting also increases recovery demands, joint strain, and potentially cardiovascular risk for those with heart disease. The take-home: use manageable, challenging loads, prioritize technique and full range of motion, and stay consistent rather than chasing heroic lifts.

via Financial Times|
#aging#bone-density#heavy-lifting
Weightlifting Outshines Running for Diabetes Prevention in Mice, Study Finds
health20 days ago

Weightlifting Outshines Running for Diabetes Prevention in Mice, Study Finds

Virginia Tech researchers report in a high-fat-diet mouse model that resistance training (weightlifting) reduces abdominal and visceral fat, improves glucose tolerance, and enhances insulin sensitivity more than voluntary running, though both exercise types help; the findings suggest combining endurance and resistance training for the strongest protection against obesity and type 2 diabetes.

via SciTechDaily|
#animal-study#diabetes-prevention#health
Heavy Weights vs. High Reps: Which Is More Effective?
health1 month ago

Heavy Weights vs. High Reps: Which Is More Effective?

Research shows that lifting lighter weights to near failure can produce similar muscle growth as lifting heavier weights, emphasizing the importance of proximity to failure over the weight itself. The traditional focus on specific rep ranges for strength or hypertrophy is being reconsidered, with progressive overload—whether through more reps or increased difficulty—being key to gains. Avoiding 'junk volume' and pushing close to failure are crucial for effective training.

via GQ|
#health#heavy-weights#high-reps
science1 month ago

Resistance Training Load Not Key to Muscle Growth

A study suggests that resistance training load does not significantly influence hypertrophy, emphasizing individual genetic differences and the importance of training effort over specific load or rep ranges. The discussion highlights that consistent effort, proper technique, and overall lifestyle factors like diet and sleep are more crucial for muscle growth than the exact training protocol.

via Hacker News|
#exercise-science#hypertrophy#muscle-growth
Study Finds Exercise Type Key to Diabetes Prevention
health3 months ago

Study Finds Exercise Type Key to Diabetes Prevention

A study from Virginia Tech suggests that resistance training, like weightlifting, may be more effective than cardio in controlling blood sugar and preventing diabetes, based on experiments with mice showing better fat reduction and glucose management through weightlifting. The research highlights the benefits of combining both exercise types for optimal metabolic health, especially for those unable to perform long cardio sessions.

via AOL.com|
#diabetes#exercise#health