The Importance of Strength Training for Good Health
Discover why strength training is crucial for long-term health and well-being.
Why is strength training important for good health?
Strength training offers numerous benefits, including improved blood glucose control for individuals with type 2 diabetes or insulin resistance. It also promotes better sleep and reduces stress levels. Additionally, strength training helps individuals function better as they age, allowing them to carry out daily activities for a longer period of time and reducing the risk of falls.
According to Dr. Tommy Lundberg, an exercise researcher at the Karolinska Institute, strength training plays a vital role in overall health and well-being.
Can resistance training prevent diseases and chronic conditions?
While there is data suggesting that strength training may reduce the risk of some chronic diseases, Dr. Lundberg emphasizes the importance of focusing on the short-term effects of strength training. Rather than solely considering its impact on lifespan or cardiovascular disease risk, he suggests acknowledging the immediate benefits that can be experienced.
Although the long-term effects are valuable to consider, emphasizing the short-term benefits can provide more concrete and measurable results.
Who benefits the most from strength training?
While both aerobic and resistance training are recommended for individuals of all ages, Dr. Lundberg suggests that strength training is particularly important for individuals over the age of 65. As we age, strength training becomes crucial in maintaining physical function, reducing falls, and improving balance.
Sarcopenia, the loss of muscle strength and function that occurs with age, accelerates after 70 and 80 years of age. Resistance training is the most effective way to maintain or increase muscle mass, as no medication or diet can provide the same benefits.
By prioritizing strength training, older individuals can enhance their ability to carry out daily activities and maintain independence, ultimately reducing the burden on the healthcare system.
Tips for Incorporating Strength Training into Your Routine
To reap the benefits of strength training, it is recommended to engage in muscle-strengthening activities at least two times per week, focusing on all major muscle groups. Depending on the individual's goals and available time, one to four sets of each exercise can be performed.
It is important to exercise at an intensity level that challenges the muscles without causing pain. The goal is to reach a point where another repetition is difficult but not impossible. Remember to prioritize quality over quantity.
Dr. Lundberg suggests that even short sessions of exercise, lasting as little as 10 to 15 minutes, can be effective. The key is to maintain a high intensity and exercise frequency, aiming for a few times a week.
