Is weight training effective for endurance training?

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Endurance training has become an integral part of the training regimen. However, evaluating the effectiveness and overall benefits of effective weight training for endurance training is still incomplete. This article will help you better understand the role of weight training and endurance training.

1. Is weight training good?

While there are great weight loss and calorie-burning benefits to weight training, it's not the main reason many people turn to this sport. Weight training makes them care more about the weight on the bar than on the body. Practitioners want to work hard at the gym to promote physical and mental health. It's about physical abilities, not just looks.
Lifting heavy weights can make a person so much more exerted not only physically but mentally as well. With heavy weights in front of you, there is no room for self-doubt or negative thoughts. Trainers need all the focus to step up, stay in control, and conquer those weights. Here's what weight training can do for a person:
Confidence Working with heavy weights helps build confidence. Weight training can also reduce feelings of anxiety, reduce the risk of depression, and increase feelings of happiness. While it can sometimes be difficult to get motivated to hit the gym, the benefits can be long-lasting and far outweigh the initial striving.
Stronger Body weight increases help to increase overall strength and muscle strength without significantly increasing body number or size, especially for women. This means that everyday physical tasks become easier and regular practice increases the amount of weight we can lift. Visually, looking at a weightlifter can also be seen as powerful. Strength training with heavy weights helps to increase muscle mass and definition.
Reduce body fat Everyone knows that exercise helps us burn more calories, but according to the Mayo Clinic, regular strength training can also help the body burn more calories when we're not in the gym. After weight training, the body goes into a fat-burning state, where the body continues to use more calories in the hours following the workout. Plus, strength training also helps build muscle. Greater muscle mass increases the number of calories we burn daily without exercise. All in all, strength training, specifically weight training, is twice as effective at burning calories.

Build the brain Weight training doesn't just help us build muscles. Lifting heavy objects can increase the body's ability to produce many hormones, including the hormone IGF-1, which stimulates connections in the brain and enhances cognitive function. In a recent study, scientists demonstrated that the physical strength we gain through weight training has a positive association with a stronger mind, less affected by the negative effects of exercise. aging process. Simply put: Endurance training can improve our ability to learn and think as we age.
Prevent the risk of injury Endurance training with weight training strengthens more than just our muscles. Weight training also strengthens the joints and connective tissues in the body. This added strength and stability will help the practitioner avoid injuries and keep a strong body. It can also help relieve symptoms of many conditions such as back pain, rheumatoid arthritis, myalgia, fibrosis, and chronic pain.
Improve Endurance It may sound counter-intuitive, but strength training has been shown to improve endurance, speed, and especially endurance when running. A recent study found that lifting heavier weights improved endurance more than lighter weights. The extra weight on the bar will pay off in our next run or spin class.

Anti-Aging Adults who are infrequently physically active can lose 3 to 8 percent of their muscle mass every ten years. Many people will probably lament the loss of arm strength or abs, but worse still, muscle weakness has been linked to increased mortality in men. Training by lifting weights can help combat and reverse the loss of muscle mass. It can help strengthen bones and help prevent osteoporosis, especially in postmenopausal women.

2. 12 benefits of strength training with weights

Strength training aids fat loss Ever heard of the calorie-burning effect after weight training? Technically, it's called excess post-exercise oxygen consumption, or EPOC, and it means we need more oxygen after exercise because the body needs to work to cool itself down. In the process, the body is burning more calories than usual, even when we've dropped ourselves on the couch to rest. This small metabolic boost is stronger with intense exercise, like high-intensity interval training (HIIT) and intense training sessions with little rest, because the body will need a lot of oxygen to function. fuel for more difficult workouts.

But when we're hitting that high level of intensity, the metabolic boost isn't so small after all: The post-workout burnout can last up to 21 hours after endurance training, according to one person. study in the June 2015 issue of Research Quarterly for Exercise and Sports. Over time, this increased energy expenditure will increase, supporting the body's ability to reduce fat in the body. We'll also burn more calories at rest if we have more muscle than fat - and weight training is the best way to make that happen.
Weight training can transform your body If we only use cardio to change body composition - our muscle mass versus body fat will quickly stabilize. On the other hand, continuous endurance training can cause big changes in a person's physique. Sure, cardio can help us lose weight, but if the goal is to stay in shape, strength training with weights is the way to go.
Strength training builds confidence The physical changes that come with strength training are motivational and exhilarating in themselves, but building strength has an undeniable influence to one's self-confidence which could be even more valuable.

Weight training can help mental health Although aerobic exercises (also known as cardio exercises) such as walking and cycling have been studied extensively, and enjoyed, hailed for its mental health benefits, but strength training has slowly begun to capture its market share. In fact, a July 2013 review published in Neuro Psychobiology found that strength training, especially high-intensity interval training, can help ease symptoms in people with depression. "The combination of moderate-intensity aerobic exercise and high-intensity endurance training may provide more positive benefits than other exercise programs," the study authors write.
Strength training improves balance Maybe we want to do one-legged yoga poses or stand up and down stairs without feeling wobbly. Regardless of the goal, strength training can help with stability. According to the Centers for Disease Control and Prevention, falls are the leading cause of injury death in adults over the age of 65, so a sense of balance and stability in the body becomes increasingly important as we get old.
Weight training makes everyday tasks easier Improved balance will come in handy when we need to tiptoe to grab something from the cupboard. And so does the overall strength build, which comes in handy for all sorts of daily activities.
Endurance training helps stabilize posture Experts say that sitting in one place all day - like sitting in front of a computer - strengthens the stabilizing muscles of the torso - which plays an important role in stabilizing their posture. i'm tired. Regular strength training won't get us moving more throughout the week, but it will also help increase the endurance of the muscles in the trunk that are responsible for good posture.

Weight training boosts athletic performance Endurance training can also help us participate in activities outside of our favorite gym. Sports that require a lot of explosive power in a short period of time and with less activity or longer rest benefit greatly from the strength of the muscles. Whether you want to hit a baseball, perfect your golf swing, or even just run faster, building strength with weight training can enhance your performance.
A large number of studies have supported this view, including a March 2012 review in the International Journal of Sports and Performance Physiology, as well as smaller reports. about specific sports. For example, a June 2016 study in the Journal of Strength and Conditioning Research found that six weeks of strength training improved the sprinting performance of professional soccer players, while another A May 2014 study in the Scandinavian Journal of Medicine and Science found that 25 weeks of heavy training helped cyclists have the ability to pedal harder, thereby completing sprint sprints.
Weight training strengthens bones and joints Although many people may think that their bones are static, they break down and renew themselves, just like their muscles. Over the years, bone breakdown has increased — especially in women, who have smaller bones, says Vivian Ledesma, owner of Alliance Healing Arts in Seattle. (Many women develop osteoporosis, a condition of weak, spongy bones in middle age or older, according to the International Osteoporosis Foundation.)
Although nutrition, age, and hormones all affect bone health, People who regularly do strength training often have higher bone density. Just as strength training stimulates the repair and growth of our muscles, it also helps bones in the same way.
Finally, strength training is important to support bone growth during our younger years and to maintain as much of that bone as possible as we age. For example, a small August 2013 study in the Journal of Sports and Physical Sciences found that total-body resistance training is an effective way for premenopausal women to maintain bone mineral density. .
Weight training helps stabilize blood sugar According to the World Health Organization, strength training can help reduce the risk of diabetes, a metabolic disease characterized by high blood sugar, affecting 422 million people worldwide. In fact, an April 2019 study in the journal Mayo Clinic Proceedings found that people with moderate levels of muscle had a 32 percent lower risk of developing type 2 diabetes than those with low levels of muscle. short. The researchers suggest that resistance training could provide such an effect by helping to improve body composition and sensitivity to the sugar-regulating hormone insulin, according to a statement of the position of the association. Diabetes America was published in the November 2016 issue of Diabetes Care.
Weight training improves cardiovascular health Although aerobic exercise has long been recognized for its cardiovascular health benefits, a January 2017 study in the Journal of Medicine and Science in Exercise Sports and Exercise show that resistance training is equally important. The study authors found that women who participated in any strength training activity had a 17% lower risk of metabolic cardiovascular disease than those who did not do strength training.

Weight training can help you live a longer and healthier life Experts have proven doing two full-body strength training exercises and 150 to 300 minutes of moderate-intensity cardio per week - is linked to "significantly reduced all-cause risk and specific mortality," according to a July 2020 study published in The BMJ.
And with all the other benefits listed above - improved heart and bone health, stable blood sugar and better mental health - that means resistance training will be possible help you live longer and healthier.
Weight training, along with other forms of endurance training, is important and has great benefits for each of us. Be sure to talk to your doctor before starting weightlifting exercises, especially for people with high blood pressure or any heart or blood vessel problems. Using proper form whenever training is important, but it's even more important when we're lifting weights. Meeting with trainers is essential for someone who has never lifted weights. Finally, pay attention to your own body and adjust weight and lifting position as necessary to avoid injury.
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Reference sources: livestrong.com, mayoclinic.org