Fitness is no longer a fad or a trend, but a way of life. Not surprisingly, men and women of all age groups and from all walks of life are conscious about it.
They want to achieve the best fitness levels for looking good and securing the health benefits they bring. But what about designing a perfect fitness regime? An ideal one enables you to achieve your targets within timelines.
It also delivers consistent results and matches your individual needs and expectations. Most importantly, it is easy to adhere to for the long haul.
If you want visible and lasting results, it is vital to follow a tailored routine rather than exercise randomly without a plan. Seasoned trainers recommend that you must include resistance training in your fitness regime.
Essentially, it is a form of exercise where your muscles have to work against some kind of force. The force could be in the form of free weights, dumbbells, resistance bands, machinery, or even your body weight. Here are the reasons why you must integrate resistance training into your workout schedule.
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Ensures better bone density
Weight-bearing exercises are good for your bones in more than one way. They prevent bone loss and improve bone density when you do them regularly. Integrating these exercises into your daily regime can lower the risk of osteoporosis, a common age-related bone disease.
Osteoporosis is a bigger risk for post-menopausal women, but you can limit it by starting resistance training when you are young. You have stronger bones down the line, and it prevents fractures during the later years. A better bone density keeps you strong and enables you to retain mobility as you age.
Supports fat loss goals
Fitness enthusiasts often want to lose fat and gain muscle mass simultaneously as a part of their goals. Adding resistance training to your routine covers you on both fronts. It helps you build muscle consistently, which is the bigger challenge.
The best part is that beginners can get a head start with the exercise because it delivers greater gains when you just start. You can expect to see a rapid and satisfying transformation in your body composition as the fat melts and makes way for lean muscle.
Advanced exercisers can maintain momentum and get better results by being consistent. Further, you can challenge your muscles by lifting heavier weights, increasing your rep volume, or working at different tempos.
Promotes toned muscles
While you can lose fat and build lean muscle with resistance exercises, it is only a start. They also promote toned muscles as you can work on target areas and get visible results on them.
Consider working specifically on your biceps or abs to make them appear lean and toned. Your instructor can help you with a tailored workout that focuses on these areas. You can use pull up bands for special ab exercises that build a solid core.
These bands are helpful for beginners as they offer support and control over movement. Resistance bands are also ideal for long-term use because they are lightweight and far more affordable than machines.
Reduces the risk of injury
Stronger bones and muscles mean extra power and strength, and they come with regular resistance training. The extra strength helps you with activities like lifting and pulling and you can do them easily.
It also increases the flexibility in your ligaments and promotes balance in your muscles. Overall, better flexibility and balance curbs the chances of movement-related injuries.
People who start early can keep such injuries at bay even as they grow older and become prone to slip and fall issues.
Lowers the risk of heart disease
Surprisingly, this form of exercise isn’t just great for your bones and muscles. It also supports your cardiovascular health by lowering the risk of heart disease. It works in several ways, from lowering your body fat to reducing blood pressure and cutting down cholesterol levels.
All these factors indicate that your heart needs to work less to pump blood around your system. There are fewer chances of arterial blockages as well, and it translates into a significant decrease in the risk of heart problems.
Boosts your mental health
Apart from the benefit of a healthier heart, resistance training also sets you up for better mental health. A 2018 JAMA Psychiatry study validated that people with mild to moderate depression experienced a considerable reduction in symptoms with resistance training for at least two days per week.
It is a helpful way to deal with depression without relying on medication and therapy. Even if you do not have any mental health issues, you get the benefit of a substantial mood boost with this form of workout. It surely makes sense to add them into your daily routine when mental health is one of the major concerns.
Works for everyone
Resistance training is for everyone, men, women, and even seniors. Shorter sessions with fewer reps and smaller weights are right for seniors who want to train with these exercises, but there are no risks involved. As long as you have an expert trainer guiding you through the regime, you can do it safely.
Also, make sure that you do not overdo it and listen to your body. If you do these exercises right, you can avail yourself of immense benefits regardless of your age and current fitness levels.
It blends well with other exercises and delivers the outcomes you expect. You can train for months and years without worrying about any problems.
Resistance training should be a part of your exercise regime if you want holistic benefits for your body and brain.
It is best to take a personalized and progressive approach, and a trainer can help you devise a plan that works for you. Investing in pull up bands is a good idea because they are easy to use and budget-friendly.
The risk of injury is minimal with them. You can master the skill and use them as a part of your home workout routine eventually.