What are the benefits of weight training? Instructions for correct weight training

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According to experts, weight training not only helps muscles and bodybuilding. Proper weight training also helps to correct posture, regulate sleep, increase bone density, maintain weight, increase metabolism, reduce inflammation, and prevent some chronic diseases. So what exactly does weight training do?

1. What are the effects of weight training?

1.1. Helps strengthen bones Human bones also need to be exercised, just like the brain needs to be cultivated and active to maintain sharpness. After the age of 30, the body's bone density gradually decreases each year with a small rate and osteoporosis in women up to 80% due to loss of bone density.
Proper weight training puts considerable stress on the bone and helps to strengthen it. Parts of the human body have the ability to adapt to survive and so do bones, which need to become strong enough to withstand daily weight training.
1.2. Weight training helps prevent disease Several community studies have shown that cardiovascular disease, type 2 diabetes and certain other chronic diseases (including cancer) are less likely to occur in people Weight training properly. Similar to running, weight training benefits our heart, brain, waistline, and mental well-being.
1.3. Weight training helps regulate insulin and anti-inflammatory In addition to preventing chronic disease, strength training (including weight training) helps burn excess glucose, bringing many benefits to patients with type 2 diabetes, People who always need to keep a tight control of their blood sugar.
Weight training also works to reduce the body's inflammatory process, a symptom associated with many different diseases. Studies have shown that exercising regularly about twice a week reduces inflammation in overweight women. However, medical experts still have not figured out the exact mechanism why proper weight training helps fight inflammation.
1.4. Improve posture, sleep, mood Weightlifting, in addition to affecting the body, has many different effects. In addition to the aesthetic, physiological and strength benefits, proper weight training also helps people have a clearer, more positive thinking. In addition, weight training has been shown to improve sleep quality.

1.5. Improve Strength and Endurance When exercising, the human body will grow stronger and positively impact many different aspects of physical activities. For example, if our legs are stronger, we can walk or jog for a longer and longer time.
Famous runners also say weight training actually improves running performance because they can run at the same speed while using less leg strength.
1.6. Improve balance and reduce the risk of falls Strength exercises such as proper weight training (even in the elderly) help exercisers maintain better balance and strengthen the legs. This is especially significant as weight training has made it possible for older people to maintain daily activities or even do some strenuous work and reduce the risk of falls.
Human muscle mass will decrease a lot with increasing age. However, muscle strength can be maintained through exercise (such as weight training). It is important to note that falls are a major risk factor for the decline in health of the elderly.
Approximately 50% of pelvic fractures due to falls will die after 2 years. However, thanks to weight training, the body's balance ability is improved. Therefore, proper weight training is an effective way to maintain balance and reduce health risks from falls.

1.7. Weight training boosts confidence Weightlifting exercises will change over time, they can change and shape the life of the practitioner. Every day they have to decide for themselves how to lift weights and set their own specific goals for the best. It is these things that build the self-esteem and confidence of the practitioners.
Besides, confidence can also come from looks. Proper weight training helps maintain body weight and ideal body shape. This is the answer to the question does weight training gain weight?

2. Notes for proper weight training

For those who are just starting out with weightlifting, the most important thing is for them to understand the problems their bodies are going through. Our muscles respond differently to specific exercises and that's why professional athletes must tailor exercise to their competitive goals. Here are some tips for proper weight training for beginners:
2.1. Bigger muscle doesn't mean stronger Strength training involves both training the muscles and training the nervous system to form a complete system called the neuromuscular system. A person with large muscles is not necessarily stronger than a person with smaller muscles. Weight training results both depend on how we train, and on the natural ability of the body.
Depending on the specific goal, bodybuilders will often have more reps with lower weights. Meanwhile, professional athletes who lift weights for competition often try to increase the weight they can do but with fewer repetitions.
2.2. Hand weight training requires more muscles than lifting weights with a machine. the weight of the dumbbell as it moves (lifted, lowered, pulled, or pushed). Unlike hand weights, machine weights (weight training with machines or machine weights), the path of the weight will be limited and controlled by the structure of the machine. As a result, machine lifters need fewer muscles to engage in lifting, pulling, or pushing weights.
However, this does not mean that weight training is not good. The dumbbell machine still successfully completed the task of challenging the muscles of the practitioner. For the correct and perfect weight training, the practitioner should combine a variety of both hand weights and machine weights.

2.3. Steroid abuse has serious side effects. Steroids are used to enhance muscle tissue growth, improve endurance, and speed recovery from intense exercise. Today, steroids are still used by non-professional (non-competitive) weightlifters to increase muscle size and strength. However, in most professional sports, the use of steroids is not allowed.
Steroids have similar effects to the male hormone testosterone. As a result, the body will reduce the production of testosterone and other important sex hormones when given external steroids. Side effects from this hormonal disorder include testicular atrophy, enlargement of the mammary glands in men (gynecomastia). In women, clitoris hypertrophy, reduction in breast size, excess body hair growth, and menstrual cycle disturbances may occur.

2.4. Eccentric weight training causes muscle soreness When a practitioner arches their arms to lift a dumbbell, an action known as "concentric," changes that occur including decreased joint angle and shortened muscles. In contrast, when the lifter returns the dumbbell to the starting position, they must straighten the joint and lengthen the muscle, these movements are called "eccentric".
As a general rule, eccentric exercises cause more muscle damage and soreness than concentric movements. Some weightlifters tend to focus on off-center exercises, because they think it helps build muscle faster. Therefore, for those who are just starting out with weightlifting and planning to focus on eccentric muscle exercises, accept that it will lead to pain.
2.5. It's not impossible to gain muscle and lose fat at the same time, but it's unlikely that a practitioner can both lose body fat and gain muscle at the same time. The body has a harder time adapting to opposing metabolic processes, in this case losing fat and gaining muscle at the same time. Therefore, the best thing for beginners is to maintain muscle while losing fat.
For experienced bodybuilders, they usually tackle this problem in two phases. First, they increase body mass, including fat, through increased nutrition and proper weight training. In phase 2, the athlete begins to cut fat and maintain muscle mass with a carefully formulated nutrition regimen and proper weight training.

2.6. Proper weight training and aerobics affect the heart differently. Many people have heard the phrase "big heart". This is considered an adverse health condition where the heart muscles and chambers are enlarged. Abnormally enlarged heart can occur when the heart is weakened by an undiagnosed heart condition. The heart muscles relax to compensate for the heart's impaired pumping action as a result of the disease.
However, professional athletes often have a tendency to have an enlarged heart due to the increased need to pump blood from the heart in response to intense exercise and to promote their training and competition. Some degree of cardiomegaly seen in professional athletes is usually a normal response to exercise. This isn't bad and may even be beneficial, although more research is needed to determine the full benefits.
Endurance athletes, like marathon runners, tend to have larger heart chamber sizes while strength athletes like weightlifters, tend to have thicker heart muscle walls.
Weight training can be a great form of exercise to help your body grow and build self-confidence. However, it is important to approach it safely. When starting out, it is best to work with an experienced trainer so that we can learn how to lift weights properly and avoid unnecessary injury.

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Reference source: globalnews.ca, verywellfit.com