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every time you visit any fitness website or magazine, strong and well-defined men and women will stare at you, healthy, tanned and happy. Although many of these photos may have been taken with photos, it is clear that these people spend their time in the gym. But maybe what they're doing: research shows that weightlifting can not only improve your body structure, give you a strong appearance, but also improve your overall health and make you a happier person. Weight lifting can help you burn fat, reduce your risk of diabetes, prevent back pain, and even help you fight depression. Read on to learn all the benefits of weightlifting.
Credit: micro / Adobe block want to eat more pizza without feeling guilty? Lift the weight. A study published in the February 2008 issue of cell metabolism by researchers at Boston University showed that type II muscle fibers, the kind you build when lifting weights, can improve your overall metabolism. The researchers genetically engineered mice with a type II muscle growth regulating gene that can be turned on and off. After eight weeks on a high-fat, high sugar diet, they activated the genes, but did not change the diet of the mice. In the absence of any change in activity levels, the total amount of fat in mice decreased. The researchers concluded that increasing type II muscle fiber can reduce body fat without changing diet and may be effective against obesity. When it comes to the effect of exercise on depression, aerobic exercise (such as running and swimming) has been studied more widely than anaerobic exercise (such as weightlifting). But as one study reported, there was no difference between the two in terms of relieving depressive symptoms. A 2004 study in the Journal of clinical psychiatry, primary care companion, followed 40 women and found similar results in runners and weightlifters for eight weeks. In addition, there was no difference in the percentage of subjects who were not depressed during the follow-up period between the two groups. Credit: kit_n / Adobe block as you grow older, you naturally lose muscle and bone mass. This is especially important for women, whose bones are small at the beginning and very fragile as they grow older. Vivian Ledesma, owner and director of the Union's rehabilitation Arts in Seattle, Washington, explains that weightlifting can help fight the situation. Just as your muscles adapt to the pressure of weight lifting by getting bigger and stronger, so will your bones. " "As long as your bones feel pressure, there will be more bone deposition," Ledesma said. Whether you're a basketball player or a baseball player, weightlifting at the gym can improve your performance, said fitness expert John carrico. He cited an example of a footballer squatting in the gym: "obviously, a footballer does not squat in the middle of the field, but if he can do a high-intensity squat with 200 pounds on his back, and he is in a high-intensity situation, he is trying to break the limit, and then these muscles will be able to push with high strength on the football field. "Carrico, who has an excellent health and fitness center in Seattle, Washington state, points out that weightlifting can also improve dexterity, endurance and hand eye coordination, all of which will help you stay ahead of the game. correlation: excellent health and fitness score: majorosl66 / Adobe stop body awareness, or to be able to recruit the right muscles in the right order. " When you get out of the car, there's a pattern that's right: your muscles are absorbed; you activate your midbelly, rotate your torso, take your legs out of the car, light your hamstrings, then your glutes, and then stand up. "Instead of putting pressure on their toes and quadriceps, as most people do, there's no core stability at all." Credit: Jacob Lund / Adobe rock Credit: Stockbyte / Stockbyte / Getty Images if you work in the office, you know that sitting at your desk all day can seriously affect your lower back, resulting in stiffness and pain. Lifting may help strengthen your core muscles - those that support your spine - to reduce discomfort and some of the damage caused by sitting all day. howeverWhat is the best exercise? Fitness expert John carrico recommends focusing on hip extension, which is essentially the opposite movement that occurs when the hip flexes. Squats, strides and hip stretches are examples. Start with your weight, then increase resistance to increase the challenge. Carrico also recommends abdominal exercises, such as planking. Credits: human body photography / Adobe stack Credit: Jacob Lund / Adobe rock correlation: five reasons for women's weight lifting when you feel stronger, you usually feel stronger. Fitness expert John carrico said that weightlifting teaches you persistent skills, the ability to overcome discomfort and challenge yourself. " "Weight training teaches you to force yourself when everything tells you to stop, when your muscles start to work, when they burn and ache," he said. When we get into this high intensity state, we have a choice, we either stop everything, try to return to our comfort level, or decide that the level of discomfort is rewarding. This decision - and it is worthwhile to insist on this disturbing situation - contributes 100 per cent to the success of other aspects of our lives. " Credit: Jupiter images / Brand X Pictures / Getty Images simple and clear, weightlifting is the best way to get slim, fit and toned, for both men and women. You can do all the aerobic exercises you want to do, but without some form of resistance training to challenge your muscles, you can't get those tense muscles in all the right places, those that shape your body. Advertisements Credit: Where does stage 4 photography / Adobe stack although you know all the benefits of weightlifting, it's still a challenge to start or stick to the weightlifting process. Fitness expert John carrico offers his first piece of advice: "come on. Enter the door, put the video in and put on your sneakers. If you don't want to, take the first step. Karico also recommends that your friends and family work out with you to increase motivation. Put yourself in an environment with other like-minded people who also want to exercise. Recruit your network. " Credit: What do you think of the production of Saida / Adobe stack credit card: David Pereira / Adobe stop Advertisements 1. Does muscle fight fat
3. Fight osteoporosis
5. Fitness expert John carrico said that to move efficiently and safely in daily life, the key is to easily move
6. The World Health Organization reports that nearly 350 million people in the world have diabetes, and predicts that diabetes will become the seventh leading cause of death by 2030. You may know that living a healthy lifestyle - including weight control, healthy diet, regular exercise and quitting smoking - can help you avoid becoming a statistic, but you may not know that weightlifting, especially in terms of risk reduction, plays an important role. A study funded by the National Institutes of health and published in the archives of Internal Medicine found that men who lifted weights 150 minutes a week (about five times and 30 minutes) had a 34% lower risk of diabetes. Increasing regular cardiovascular exercise can reduce the risk by 59%.
7. A study by researchers in the Department of health, leisure and sports science at Appalachian State University showed that pumping iron improved heart health. University. The study looked at changes in arteries and blood flow after 45 minutes of moderate strength training and found that blood pressure dropped by 20%, an effect equivalent to or greater than that of taking antihypertensive drugs. The blood flow improvement effect of resistance exercise lasts for 30 minutes after the end of training, and lasts for 24 hours in regular training people - several times a week, lasting for 30 to 45 minutes. According to a study published on the website of natural medicine in April 2013, better control of blood sugar, whether you have diabetes or risk factors, weight lifting can help regulate blood sugar. The researchers in the study report that weight training promotes the growth of white muscle, which helps lower blood sugar because it uses glucose as energy. Mammals, like poultry, have muscles that range in color from red to white. Red muscles that use fat oxidation to generate energy are more common in endurance athletes such as marathon runners, while white muscles are abundant in weightlifters and sprinters.
10. In addition to your major muscle groups, such as your chest muscles and hamstrings, your body has a variety of smaller muscles called stabilizing muscles. These muscles are exactly what you think: they help stabilize you. Although you can lift weights to smooth your flexed muscles, every time you exercise, you indirectly aim at the small muscles that help you stay upright and take care of daily tasks, such as balancing one foot, reaching a high shelf, or preventing yourself from falling on a cold surface. This is especially important for people as they grow older. According to the Centers for Disease Control and prevention, falls are the leading cause of injury related deaths in adults over 65.
11. Ladies, you won't be bulky. Don't worry about the weight any more. Weightlifting won't make you a muscle freak. Muscle building is purposeful and requires a lot of work, says certified strength and conditioning coach Mike lob, including heavy lifting more than once a week, a weight-gain diet and supplements that consume a lot of lean protein every day. Lobue ensures that weight lifting and a healthy diet make you fit, not big.
12. It makes your spirit stronger
13. You'll look (and feel) better
start?
? Do you often lift weights? How many times a week? Are you lifting weights in the gym or at home? Have you experienced these benefits? Is it? Whether you're an experienced weightlifter or at the beginning, you know how difficult it is sometimes to get yourself into the gym. How do you motivate yourself? Please leave a message below and let us know.
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