The Benefits of Strength Training
Many people take up weight training to improve their physical attractiveness. Most men can develop substantial muscles; most women lack the testosterone to do this, but they can develop a firm, "toned" (see below) physique, and they can increase their strength by the same proportion as that achieved by men (but usually from a significantly lower starting point). Ultimately an individual's genetics dictate the response to weight training stimuli.
The body's basal metabolic rate increases with increases in muscle mass, which promotes long-term fat loss and helps dieters avoid yo-yo dieting. Moreover, intense workouts elevate the metabolism for several hours following the workout, which also promotes fat loss.
Weight training also provides functional benefits. Stronger muscles improve posture, provide better support for joints, and reduce the risk of injury from everyday activities. Older people who take up weight training can prevent some of the loss of muscle tissue that normally accompanies ageing—and even regain some functional strength—and by doing so become less frail. They may be able to avoid some types of physical disability. Weight-bearing exercise also helps to prevent osteoporosis. The benefits of weight training for older people have been confirmed by studies of people who began engaging in it even in their 80s and 90s.
Stronger muscles improve performance in a variety of sports. Sport-specific training routines are used by many competitors. These often specify that the speed of muscle contraction during weight training should be the same as that of the particular sport.
When performed properly and at sufficient intensity, weight training provides an excellent stimulus to the cardiovascular system. The heart and lungs support the muscular system; as one taxes the muscles, the systems that support them are taxed. Some exercise physiologists argue that aerobics training is a better cardiovascular stimulus due to their observation of maximal oxygen uptake estimates. However, the test used to determine maximal oxygen uptake is flawed at the higher levels of exertion seen with safe, controlled, and intense strength training. Central catheter monitoring during resistance training reveals increased cardiac output, thus illustrating the strength training's potential for cardiovascular exercise.
One side-effect of intense exercise is that it increases levels of dopamine, serotonin and norepinephrine, which can help to improve mood and counter feelings of depression.
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