Benefits of Regular Strength Training - Research Paper Example

Benefits of Regular Strength Training Introduction Beyond just looking and feeling fabulous, regular strength training has numerous benefits that help the body during its lifetime. Among the paramount benefits of regular strength training, include maintaining the body weight, increase of the bone density, prevention of injuries and increase a person’s performance, feeling expansive and looking enthusiastic. Regular strength training is a powerful way to increase the metabolic rate, which helps the body burn more calories throughout the day. It ultimately increases the overall strength and lean muscle mass thus helping in working out longer and has more energy. Eventually, regular strength training maintains weight goals over a long duration of time (Boonstra and Fred 34). Recent research shows that strengthening exercises are both effective and safe for people regardless of their age including those who are not in perfect health. Regular strength training combined with regular aerobic exercise also has a profound impact on emotional and mental health. Benefits of Strength Training There are a number of benefits in regular strength training in reducing the symptoms and signs of numerous diseases and chronic conditions such as arthritis, diabetes, osteoporosis, obesity, back pain and depression. Arthritis Relief Recent research conducted by the Tufts University concluded that strength-training program decreased the pain of arthritis by 43%, increasing general physical performance and muscle strength, and improves the symptoms and clinical signs of the disease while decreasing disability. Similar strength training effects have been notable in patients with rheumatoid arthritis. Through strength training regular, it helps in increasing and keeping muscle strength while the strong muscles help protect and support joints that are affected by arthritis (Chaitow 477). Diabetes Regular strength training assists people with diabetes by use of various aerobic exercises, which include swimming, walking that help in losing weight, improving the heart health and better control of the blood sugar. Strength training is a form of exercise that is beneficial for diabetes patients. Strength training, is also known as resistance training and involves lifting of weights in order to, build strong muscle. Strength can also be increased by working or pushing against something that resists the weight for instance doing pushups (Tilley 58). For a person with diabetes, strength training adequately helps to perk up the quality of life by thus allowing the person to continue performing day-to-day activities such as lifting, walking, and climbing stairs. Research shows that strength training improves glucose tolerance, improves insulin sensitivity, helps lose weight and lowers the risk of heart disease. Further scientific studies conclusively show that strength training improves insulin sensitivity in people with diabetes at the same level that aerobic exercise does. Strength training extended periods improve blood sugar control as well as taking a diabetes drug. In reality, a combination of strength training, with aerobic exercises are more beneficial for people with diabetes. Prior to starting strength training, one is recommended to warm up before exercising and it is paramount to take ample time to dwindle down afterwards (Westcot and Thomas 47). Osteoporosis The benefits of strength training are not only restricted to muscles. The training also rebuilds bones. Besides the right diet and appropriate medication, strength training for better health is an effective antidote to osteoporosis, which a disease of loss of bone mass. This disease affects one in three women especially after menopause. Osteoporosis is the most common metabolic disorder that affects bones. It can occur at any other age, but is most likely to occur after menopause. Osteoporosis results in a bone mass reduction, which increases the risk of fractures (Tilley 57). Research shows that fewer men on average suffer from osteoporosis, but the number is increasing. As well as dietary habits and hormonal factors, the most prominent contributory factor is a lack of muscle resistance. Strength training assists in combating osteoporosis since it not only develops tendons and muscles, but also effectively builds up bones. Osteoporosis shows clear evidence that what people lack is not exercise, but resistance and therefore endurance training does not check osteoporosis progress. Only strength training can ultimately reverses this process of decline. Strength training assists in both treatment and prevention of osteoporosis by increasing muscle strength, stimulating bones and ensures an adequate increase in the deposit of calcium. Through strength training, the body’s bones become robust (Chaitow 478). Additionally, strength training reduces muscle response times and improves intra-muscle coordination while improving the sensorimotor function, which then leads to a reduction the risk of falling. A period of between 4-6 months is taken to measure increases in the bone mineral density and particularly the pelvis, the lumbar spine and the neck of the femur. Osteoporosis is a condition that affects the skeleton and results in a progressive reduction in the bone mass and deterioration of the internal bone structure. These two processes are vital factors in bone strength reduction and resilience and in increasing in the fracture risk. Therefore, patients with osteoporotic bones are most likely to suffer fractures. Since strength training involves pressure, tension, torsion and bending, this process effectively subjects the bones to a mechanical load. The load increases the osteoblasts activity, which are the bone cells that are responsible for collagen formation needed for bone strength (Tilley 59). Obesity Strength training is a significant part of an overall fitness program. Exercises are good for everyone in keeping a healthy and fitness lifestyle. A regular strength program helps in reducing body fat, increases the lean muscle mass and burns calories more efficiently. The body’s muscle mass diminishes naturally, as the person grows older, therefore if the lean muscle that is lost is not replaced; there will be an increase in fat percentage in the body. Strength training helps to enhance and preserve the muscle mass at any age (Westcot and Thomas 48). According to Westcot and Thomas (46), strength training also assists in developing strong bones through stressing the bones. Strength training effectively reduces osteoporosis risk while increasing the bone density. It also helps in controlling the weight by helping the body gain muscle. The body effectively gains a bigger engine, to burn up calories more efficiently, thus resulting in weight loss. The more toned the muscles; the much easier is it to control weight. Strength training helps in building muscles that in turn protect the joints from injury. This contributes to better balance, which helps in maintaining independence. It also boosts the stamina thus making a person much stronger effectively eliminating fatigue. The person becomes physically fit, and it sharpens the focus of the person. Some of the regular strength training that can be performed in the gym or at home to reduce obesity includes pull-ups, push-ups, leg squats and abdominal crunches. One can also use weight machines, free weights and resistance tubing. Back Pain According to Tilley (56), back pain can be chronic, subacute or acute and is one of the commonest reasons for people visiting their doctors. An acute back pain normally develops suddenly and may last for weeks. This is the most common back pain type. A subacute back pain is precisely pain, which lasts for up to three months. Ideally, chronic back pain normally begins either gradually or abruptly and lasts longer than three months. Back pain occurs in any area of the back, but is more widespread in the lower part of the back that usually supports a large part of the body’s weight. Strength training is extremely essential when the back pain prolongs for more than 3 to 4 weeks. Strength training helps the patient to maintain and keep the spine in neutral positions in all the daily activities. Some of the strength training exercises that can be done to reduce drastically the signs and symptoms of back pain include partial crunches or sit-ups, pelvic tilt and stretching the lower-back muscles. Partial crunches or sit-ups strengthen the abdominal muscles, whereas the pelvic tilt alleviates fatigued or tight lower back muscles (Coleman and James 73). Depression Research shows that cognitive-behavioral therapies specifically strength training can markedly improve treatment outcomes for many patients that are suffering from depression. A more recent medical report conclusively suggested that the majority of depressed patients had a diminished work capacity order and were less fit. Strength training is ultimately beneficially both mentally and physically for the patient. This is made possible since the training results in the patient being happier and creates a sense of feeling better to the patient. Strength training has antidepressant effects, which highly boost the patients moral and a boosts the feeling of self-worth. Evidently, these are vital elements for recovery for a person who is suffering from depression. According to Coleman and James (70), strength training results to a rise in body temperature and this reduces the symptoms of depression. Increases in temperature of specific areas in the brain that include the brain stem lead to an overall feeling of reduction and relaxation in muscular tension. It also leads to a positive effect on depression by the release of endorphins that are related to an overall enhanced sense of wee-being and a positive mood. Strength training makes people feel better especially when they are stronger. It also produces a helpful biochemical change in the brain. It promotes self-esteem improvement and self-confidence, which is has a strong impact on their overall quality of life. In conclusion, there are humungous benefits of strength training regular and specifically in reducing the signs and symptoms of diseases and chronic contradictions such as arthritis, diabetes, osteoporosis, obesity, back pain and depression. Amongst these benefits, include arthritis relief, reduction of falls, and restoration of balance, strengthening of bone, and proper weight maintenance and improved glucose control, healthy state of mind, sleep improvement, and healthy heart tissue (Boonstra and Fred 34). It is crucial for cardiac health since the risk of heart disease is lower when the body is leaner. Results for one study showed that cardiac patients not only gained strength and flexibility, but also aerobic capacity after performing strength training. Scientific research has also shown that strength training slows down the physiological aging clock. Strength training produces dramatic improvements in the control of glucose in the body, ensures gained, stronger muscle, reduces depression, reduces body fat and the person feels more self-confident. When combined with regular aerobic exercise, the results of the two have a substantial impact on a person’s emotional and mental health. Works Citied Boonstra, Shawn and Fred Hardinge. Easy Steps for Better Health: God's Plan for a Balanced and More Fulfilling Life. Nampa, ID: It Is Written International Television and Pacific Press Pub. Association, 2007. Print. Chaitow, Leon. Naturopathic Physical Medicine: Theory and Practice for Manual Therapists and Naturopaths. Edinburgh: Churchill Livingstone/Elsevier, 2008. Print. Coleman, Lenore T and James R. Gavin. Healing our Village: A Self-Care Guide to Diabetes Control. Lorton, VA: Healing Our Village Pub, 2004. Print. Tilley, Jan. Getting Your Second Wind. Tucson, Ariz: Wheatmark, 2008. Print. Westcott, Wayne L, and Thomas R. Baechle. Strength Training Past 50. Champaign, IL: Human Kinetics, 2007. Print. Read More