Although the benefits of aerobic exercise are widely documented and known to promote a healthy and happy life, adding some strength training can dramatically improve short-term physical performance while protecting long-term health. Gaining strength and balance, an improvement in the cardiovascular system and an increase in well-being are just some of the benefits that can arise from lifting weights.
As indicated by the American Heart Association (AHA), resistance training, moderate to high intensity, two to three times a week, improves muscle strength and endurance between 25 and 100 percent in both men and women, regardless of age. The only notable short-term benefits of increasing muscular endurance are greater strength and balance, and an increase in energy and general well-being. More significant long-term benefits will be seen later in life.
According to the AHA, muscular performance, along with aerobic exercise, can help maintain proper heart function and ensure that the blood is completely oxidized, protecting you from heart attacks. The high muscular strength produces a thinner blood and consequently, a lower blood pressure, reducing the risk of cardiovascular accident. Both aerobic exercise and muscular endurance can produce significant improvements in glucose tolerance and insulin sensitivity, reducing the risk of developing type 2 diabetes. Pain associated with chronic diseases, such as lower back problems and osteoporosis, it can also be relieved.
Develop all muscles
The association suggests that the benefits of resistance training can be felt with just one exercise per muscle group, consisting of a series of eight to 10 repetitions. These exercises should be done two to three times a week. Your resistance training should include exercises that involve the muscles in your arms, shoulders, chest, abdomen and legs.
Examples of exercises
These include the shoulder and chest press, biceps curls, triceps extensions, crunches, leg presses or quadriceps (leg or quadriceps press), leg curl (leg curl) and calf lifts (calf raises). The exercises can be done with free weight and / or devices and must be adapted to fit your ability to perform each exercise without hurting you. Do each exercise so that you do not have problems working with the weight until the end of the series.