All articles tagged with #weight training
Regular physical activity, including aerobic exercises, weight training, and light activities like walking, can significantly improve brain health and reduce the risk of dementia by enhancing cognitive function, promoting neuroprotective factors, and altering brain structure, making it a cost-effective strategy for maintaining mental sharpness and preventing conditions like Alzheimer's disease.
As you enter your 30s, metabolism slows down due to changes in muscle mass, hormones, and lifestyle, but it can be boosted through strategies like increasing protein intake, weight training, staying hydrated, managing stress, getting quality sleep, limiting processed foods, focusing on non-exercise activities, incorporating metabolism-boosting spices, and maintaining gut health.
Keltie O’Connor compares her five-year experience with Pilates and weight training, highlighting Pilates' benefits for posture, mobility, and injury prevention, and weight training's superiority for muscle building, longevity, and bone health. She suggests balancing both based on fitness goals and preferences, emphasizing that weight training should be the foundation for muscle and bone health, with Pilates serving as a complementary or alternative option.
A 45-year-old shares her journey of transforming her fitness by incorporating heavy weight training at home, emphasizing the benefits for muscle preservation, bone density, fat loss, and brain health, and provides practical tips for safely starting and maintaining a heavy weights routine in midlife.
Regular exercise, including both cardio and weight training, is crucial for healthy aging, offering benefits like stronger bones, improved mental well-being, and reduced risk of heart disease. For those over 50, 150 minutes of moderate-intensity activity per week is recommended. Weight training helps combat age-related muscle loss and enhances longevity. Social aspects of exercise, such as group activities, can also motivate individuals to stay active. Overcoming barriers like time and access is key to building a consistent exercise habit.
A new study suggests that lifting weights three times a week can reduce biological age by nearly eight years. The research, involving 4,814 participants, found that 90 minutes of weekly strength training is associated with longer telomeres, which are indicators of biological aging. The study highlights the benefits of consistent strength training in mitigating chronic disease effects and slowing cellular aging, although it notes potential measurement errors due to self-reported exercise data.
Research suggests that weight training not only benefits muscle strength but also supports cognitive health as we age. A study by Monash University found a correlation between greater thigh muscle volume in midlife and larger brain volumes, highlighting the interconnectedness of physical and mental health. This supports the "use it or lose it" principle, emphasizing the importance of maintaining both physical and mental activity to potentially mitigate the effects of aging on the brain.
Dr. Lauren Yancey, a cancer researcher, emphasizes the importance of building muscle mass as a crucial factor in surviving cancer treatment, citing its correlation with increased survival rates and reduced symptom burden. She recommends weight-bearing exercises and protein intake to bolster muscle mass, as chemotherapy drugs are known to deplete skeletal muscle, leaving patients at a disadvantage. Yancey's advice is based on her research on cancer-related vision loss and is supported by a 2021 study published in the Journal of the National Comprehensive Cancer Network.
Fitness experts emphasize the importance of properly structuring workout routines to align with individual fitness goals. While the order of cardio and weight training depends on specific objectives, warming up with stretching and compound movements is crucial. Starting with weight training before cardio is generally recommended to optimize performance and energy levels, but ultimately, prioritizing the workout that motivates and engages you the most is key for overall health and well-being.
Strength training is an effective way to speed up belly fat loss as it burns more calories and builds muscle, increasing resting metabolism. A recommended strength workout includes exercises like goblet squats, pushups, three-point rows, hip bridges, hip flexor stretches, waiters walks, and tall-kneeling kettlebell halos. By adjusting rest durations and work durations, individuals can maximize the cardiovascular effect of their strength training routine. Incorporating this workout once a week can help accelerate belly fat loss.
Alison Cork, a business entrepreneur, transformed her life by adopting weight training and a regimented diet plan in her midlife, shedding unwanted pounds and gaining strength. After three years of consistent exercise and eating no more than 1500 calories a day, she is in the best shape of her life at 60. Her mental and physical transformation has led to increased positivity, energy, and empowerment, allowing her to take on new challenges and adventures, including climbing mountains and trekking to Everest base camp. She emphasizes the importance of physical and mental strength in enabling her to say yes to life and grab opportunities while she can.
Weight training in your 60s can have numerous benefits, including improved physical and mental health. Research shows that weight training can help prevent muscle loss, strengthen bones, control blood sugar, reduce the risk of falls, and improve mental well-being. It can also be effective in treating conditions such as depression and dementia. Starting weight training in your 60s involves learning proper technique, gradually increasing intensity, and incorporating power training. Hiring a personal trainer and working around any existing health issues can help ensure safe and effective workouts.
Reed Ryan, a 22-year-old defensive lineman for the University of Minnesota Duluth, passed away a week after going into cardiac arrest during a weight-training session. It was later revealed that he had an undetected genetic heart condition. Ryan was known for his positive attitude, infectious smile, and love for his team. He recorded 8 tackles in 8 games for the Bulldogs this past season.
A nine-month study comparing the impacts of strength training and cardio on fat loss in individuals with type II diabetes found that strength training three times per week resulted in a greater loss of fat, increased strength and lean muscle mass, and a significant decrease in insulin resistance compared to moderate-to-vigorous endurance training. Strength training was also associated with body recomposition and improved regulation of blood sugar. While a combination of cardio and strength training is beneficial for overall health, the study suggests that strength training may be the best option for fat loss.
Deadlifts are a popular weight-training exercise that targets multiple major muscle groups at once, making them an effective addition to workout routines. They promote grip strength, increase tolerance for additional weight-training exercises, and improve strength, mobility, and flexibility for everyday movements. Proper form and technique are crucial to avoid injury or strain. Deadlifts work the glute muscles, hamstrings, core muscles, erector spinae, quadratus lumborum, trapezius, and arm and hand muscles. Seeking professional assistance may be wise for those unsure about proper execution.