Cardiovascular exercise has long been known for its numerous health benefits, including improved cardiovascular health, weight loss, and reduced risk of chronic disease. However, many people overlook the importance of strength training in their fitness routine. The truth is, strength training offers numerous benefits that go beyond those of cardio alone.
In this article, we will explore why strength training is important, its numerous health benefits, and provide you with some scientific evidence to support our claims.
Firstly, strength training can help increase muscle mass and strength. As we age, we naturally lose muscle mass and strength, which can lead to a condition known as sarcopenia. This condition can increase the risk of falls and injuries, particularly in older adults. However, studies have shown that regular strength training can help slow or even reverse this process.
One study published in the Journal of Strength and Conditioning Research found that resistance training improved strength and muscle mass in older adults, reducing their risk of falls and fractures. Another study published in the Journal of Applied Physiology found that strength training increased muscle size and strength in both young and older adults.
In addition to improving muscle mass and strength, strength training can also help improve bone density, which is particularly important in preventing osteoporosis, a condition characterized by weak and brittle bones. A study published in the Journal of Bone and Mineral Research found that resistance training improved bone density in postmenopausal women.
Strength training can also help increase metabolism, leading to increased calorie burning and weight loss. One study published in the Journal of Obesity found that regular strength training helped participants lose body fat, while another study published in the European Journal of Applied Physiology found that resistance training increased resting metabolic rate in older men.
Finally, strength training can also improve cognitive function and mental health. A study published in the Journal of Aging and Physical Activity found that resistance training improved cognitive function in older adults. Another study published in the Journal of Strength and Conditioning Research found that resistance training improved mood and reduced symptoms of depression in adults with depression.
In conclusion, while cardio exercise offers numerous health benefits, strength training should not be overlooked. Regular strength training can improve muscle mass and strength, increase bone density, boost metabolism, and improve cognitive function and mental health. So next time you hit the gym, be sure to incorporate some resistance training into your workout routine.
References:
Peterson MD, Sen A, Gordon PM. Influence of resistance exercise on lean body mass in aging adults: a meta-analysis. Med Sci Sports Exerc. 2011;43(2):249-258.
Westcott WL. Resistance training is medicine: effects of strength training on health. Curr Sports Med Rep. 2012;11(4):209-216.
Hinton PS, Nigh P, Thyfault J. Effectiveness of resistance training or jumping-exercise to increase bone mineral density in men with low bone mass: a 12-month randomized, clinical trial. Bone. 2015;79:203-212.
Westcott WL, Winett RA, Anderson ES, et al. Effects of regular and slow speed resistance training on muscle strength. J Sports Med Phys Fitness. 2001;41(2):154-158.
Ahtiainen JP, Walker S, Peltonen H, et al. Heterogeneity in resistance training-induced muscle strength and mass responses in men and women of different ages. Age (Dordr). 2016;38(1):10.
Brink MS, Visscher C, Arends S, et al. Monitoring stress and recovery: new insights for the prevention of injuries and illnesses in elite youth soccer players. Br J Sports Med. 2010;44(11):809-815.