Benefits of weight training

Weight training isn't just about getting a toned physique. Numerous studies have shown it to be one of the most effective methods for improving overall health, including for certain medical conditions.

Weight training, also known as strength or resistance training, is an extremely effective exercise method for increasing strength and muscle mass. To stay healthy, you don't need to go to the gym every day; at least 2-3 sessions per week is sufficient, according to the health website Healthline (USA).

Weightlifting may help improve levels of depression and anxiety.

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People with the following health problems will improve their health through weight training.

Diabetes, prediabetes

Weight training helps muscles use more glucose for energy, thereby lowering blood sugar levels. A study in the Journal of Diabetes Investigation showed that weight training can significantly improve insulin sensitivity and blood sugar control in people with prediabetes and type 2 diabetes.

Furthermore, the American Diabetes Association (ADA) recommends that people with diabetes should do strength training at least twice a week as part of their disease management plan. Developing larger muscles also helps burn calories more efficiently, reducing visceral fat, which is a major risk factor for diabetes.

Weight training significantly reduces levels of depression and anxiety.

Numerous studies have confirmed the mental health benefits of weight training. Research published in the journal JAMA Psychiatry showed that weightlifting exercises can significantly reduce depression levels, comparable to the effects of mild to moderate antidepressants. Additionally, strength training helps release endorphins, neurotransmitters that reduce pain and create feelings of happiness.

Reduce back pain

Chronic back pain is one of the most common causes of reduced quality of life. Experts say that weightlifting exercises significantly reduce lower back pain by improving back muscle function.

Exercises such as deadlifts, bridges, or bird-dogs, when performed correctly, can help increase core muscle strength, support the spine, and reduce pressure on the intervertebral discs. However, for safety reasons, patients should exercise under the guidance of a physical therapist or trainer.

Arthritis

Contrary to the common belief that people with arthritis should avoid strenuous exercise, many studies show that proper weight training can improve flexibility and reduce stiffness and pain caused by arthritis.

This is because strengthening exercises protect the joints by strengthening the surrounding muscles. People with arthritis should exercise under the guidance of a professional, starting with light exercises using resistance bands or small weights, then gradually increasing the difficulty, according to Healthline .

Source: https://thanhnien.vn/loi-ich-cua-tap-ta-185250605134820775.htm