What is Resistance + Strength Training and Why is it Important?
What is Strength + Resistance Training
We now know based on the WHO guidelines that partaking in 2 days of resistance/strength training weekly is one of the most important steps you can take to improving your health.
“Strength training or resistance training involves the performance of physical exercises which are designed to improve strength and endurance. It is often associated with the use of weights. It can also incorporate a variety of training techniques such as isometrics, and plyometrics.
When properly performed, strength training can provide significant functional benefits and improvement in overall health and well-being, including increased bone, muscle, tendon, and ligament strength and toughness, improved joint function, reduced potential for injury, increased bone density, increased metabolism, increased fitness and improved cardiac function.[5] Training commonly uses the technique of progressively increasing the force output of the muscle through incremental weight increases and uses a variety of exercises and types of equipment to target specific muscle groups. Strength training is primarily an anaerobic activity, although some proponents have adapted it to provide the benefits of aerobic exercise through circuit training.
Strength training is typically associated with the production of lactate, which is a limiting factor of exercise performance. Regular endurance exercise leads to adaptations in skeletal muscle which can prevent lactate levels from rising during strength training. This is mediated via activation of PGC-1alpha which alter the LDH (lactate dehydrogenase) isoenzyme complex composition and decreases the activity of the lactate generating enzyme LDHA, while increasing the activity of the lactate metabolizing enzyme LDHB.
Sports where strength training is central are bodybuilding, weightlifting, powerlifting, strongman, Highland games, shot put, discus throw, and javelin throw. Many other sports use strength training as part of their training regimen, notably tennis, American football, wrestling, track and field, rowing, lacrosse, basketball, baseball, pole dancing, hockey, professional wrestling, rugby union, rugby league, and soccer. Strength training for other sports and physical activities is becoming increasingly popular by doing more exercise also can affect our body systems and muscles.” Link
Benefits
The benefits of strength training can range from increasing psychological well-being to preventing the loss of muscle mass and bone mass as we age. It has been shown that have high strength levels have a significantly decreased risk of early death.
We know that as we age the number one killer of the elderly is falls. Falls can be prevented by having increased muscle mass and the stronger bones that strength training build.
Engaging in strength training decreases your chance of injury in sport and life and can be used to properly rehabilitate injuries and regain activities of daily life. Strength training can also be used to help desensitize chronic pain and better manage painful conditions. Contrary to common dogma, strength training has a relatively low injury rate and the protective measures can keep you from becoming injured.
The World Health Organization lists these unique benefits to increasing your overall strength training
Physical activity has significant health benefits for hearts, bodies and minds
Physical activity contributes to preventing and managing noncommunicable diseases such as cardiovascular diseases, cancer and diabetes
Physical activity reduces symptoms of depression and anxiety
Physical activity enhances thinking, learning, and judgment skills
Physical activity ensures healthy growth and development in young people
Physical activity improves overall well-being
Globally, 1 in 4 adults do not meet the global recommended levels of physical activity
Up to 5 million deaths a year could be averted if the global population was more active
People who are insufficiently active have a 20% to 30% increased risk of death compared to people who are sufficiently active
More than 80% of the world's adolescent population is insufficiently physically active
Similar to aerobic exercise, resistance + strength training is one of the most important things you can do to increase your chances of living a healthier and happier life. Engaging in regular strength training will help you live longer, keep you healthier, allow you to maintain your independence as you age, help your confidence, and lower your chances of becoming injured.
