There is a lot of confusion on which type of training routine is better, weightlifting or endless cardio. They both have different functions; weight lifting can be used for building muscle and losing weight, while cardio is majorly used for maintaining weight and losing weight.
WE’VE ALL HEARD people proclaim that the only way to attain ultimate health is long, punishing cardio routines. Try an ultramarathon! They say. You’ll find yourself.
And with all due respect to the people who haul themselves through endless cardio and marathons we’d like to suggest an alternative way of prolonging your life—and so would a new scientific study. That’s right: Old-fashioned strength training can also help you live longer, according to further research from the University of Sydney.
When the researchers analyzed more than 80,000 people enrolled in a British health survey, they discovered that people who did any amount of a “strength-promoting exercise”—which includes bodyweight workouts as well as traditional lifting—were 23% less likely to die early, and 31% less likely to die from cancer.
“The study shows exercise that promotes muscular strength may be just as essential for health as aerobic activities like jogging or cycling And assuming our findings reflect cause and effect relationships; it may be even more vital when it comes to reducing the risk of death from cancer.
There are a lot of benefits of weight lifting, ignorance about the fundamental truths and facts of weightlifting is the reason for most misconceptions about it.
20 Things You Need to Know About Weightlifting
- It prevents joints injury and strengthens the joints: Lifting, mainly compound exercises and multi-joint movements like squats and lunges, counteracts the effects of spending long hours hunched over a computer or behind a steering wheel. By opening up the hip flexors, you’ll be less likely to develop back problems and joint injuries.
- It builds endurance: Lifting is most effective when done continuously rather than resting between sets. Perform a pushing exercise, such as a bench press, and follow it immediately with a pulling exercise, such as a dumbbell When one set of muscles is working, the other set is resting. Working antagonistic muscles simultaneously is an excellent way to build lean muscles and have a good physique.
- Increased metabolism: Lifting boosts metabolism, especially your resting metabolic rate. Translation: You continue to burn calories at a high rate throughout the day, and even while you sleep. Combine this with a proper diet, and you’ll experience dramatic results. Increase metabolism helps in weight loss and building muscle.
- It increases sporting performances: Lifting boosts sports performance. Strength, exceptionally functional sport-specific strength, is created in the weight room. It’s hard to believe that only a generation ago, few basketball, soccer, or baseball players lifted weights. Weight lifting helps in building muscle strength and endurance needed for various sports.
- It helps in building denser bones: Lifting helps prevent osteoporosis. We lose muscle and bone mass as we age, and that’s especially true for women, who are more prone to the condition. Strength training forces the muscles to adapt by becoming bigger and stronger. Since your bones are the framework that supports those muscles, they’ll become stronger, too.
- Reduced risk of heart attack: That’s because strength training boosts blood flow and decreases the risk of hypertension. Studies of seniors consistently have shown that those with more muscle mass are less likely to die of heart disease. This reduced risk of heart diseases leads to increased longevity and survival rate in those that lift weights.
- Weightlifting is good for women: It’s impossible for women to get too bulky from lifting. Even with the popularity of CrossFit, many women still shy away from heavyweights in the gym. Unless a woman turns to testosterone, she won’t obtain a bodybuilder look. To get the toned physique she wants, however, she needs to lift challenging weights. Contrary to general opinion. Weightlifting won’t makes a woman look masculine, If done correctly, it is good for muscle toning and weight loss. Weight lifting can help you get that model- sculpted body you want.
- Increased recovery in women: omen have some advantages over men when it comes to lifting. For one thing, their muscles recover faster. That’s because they regenerate ATP, the chemical that provides the energy for muscle movement, more swiftly than guys do.
- It has lipolytic effects: Lifting and other anaerobic activity are more efficient than steady-state aerobic exercise for weight loss and building strength. Weight lifting, especially compound exercises, helps in burning more calories and increases the metabolism of the body. These 2 factors are essential for weight loss.
- It helps in keeping fit and building lean muscle mass: Lifting will increase your lean body mass, which is the key to a healthy physique. After the age of 25, we lose a pound of lean body mass each year unless we do something about it. For each pound of extra lean body mass you have, you burn an extra 50 calories a day.
- Aerobic and cardiogenic benefits: Even though lifting is not aerobic exercise, you can get some aerobic benefit from the workout since your heart rates increases and never falls below a particular aerobic zone. This, of course, only occurs if you hammer continuously through a circuit and don’t take minutes between sets checking your phone. Weightlifting increases our strength and
- Cheap and readily available: A bodyweight workout of just pushups, dips, and burpees can be as tough as anything with iron. There are different bodyweight exercises that can be done in the comfort of your home without equipment, All you need is the determination and consistency are necessary to get your desired results.
- It is efficient: Unless you’re a professional bodybuilder, there’s no need to spend hours a day lifting. An efficient, continuous circuit can be completed in as little as 30 minutes. Consistency is the key to getting result, spending 30 minutes per day consistently is enough to get the desired results
- It enhances sports performances: Lifting will make you run, swim, or bike faster. Triathletes know the secret to faster times is not always more endurance work, but instead working on building relative power through The muscle strength and endurance built through weight lifting can help in enhancing the performances in other sport.
- It prevents injury: About 65% of injuries come from overuse or repetitive use of joints rendered dysfunctional by muscle imbalances. While lifting with improper form can cause injuries, lifting to strengthen the shoulders, lower back, and hips help prevent injuries. Adequate training can help eliminate any muscular dysbalance and prevent injuries due to dangerous
- Strength training and muscle hypertrophy: Lifting lighter weights for many reps can be just as practical for building muscle and strength as heavy weights for fewer reps. The key is to lift to the point of fatigue. Weightlifting gives you the opportunity to train for strength, hypertrophy or
- It increases our flexibility: Lifting can improve Though the stereotype of the bodybuilder who can’t touch his toes is well-founded, lifting can improve flexibility. The key is to go through a full range of motion at the hips, midsection, and shoulders with each exercise.
- It improves our sex life: Lifting enhances a guy’s sex life, and not just because of his chiseled physique. Weight-lifting causes the body to produce testosterone, which has no small influence on sex life. Plus, lifting produces greater stamina and strength, two things that come in handy in bed. Weight lifting helps in preventing various sexual dysfunction such as erectile dysfunction, premature ejaculation, and reduced reproductive
- You can create a balance between body weight and strength: Lifting for muscle does not always mean more strength and power. There is a misconception that to become powerful; you need more huge muscles or more weight. Instead, lift for more power. If a 175-lb athlete drops to 160lbs but maintains the same power and strength, his relative power has skyrocketed. Weightlifting is not body weight dependent; you can lose weight and still keep your strength.
- Form and technique are essential: Lifting is only one way to build strength and power. Consider that, at the NFL scouting combine, the only lift football players perform is the max 225-lb bench press. Some of the most significant, most explosive athletes in sports spend far more time on speed, quickness, and movement skills.
5 Strategies For Building Strength
Strength IS the foundation of everyday acts of athleticism not-so-human. Power isn’t limited to muscle size and capacity. When you get stronger, you have a better chance of losing weight and building a great physique.
Convinced you need to work on your strength? We’ve got 10 no-frills tips to help you make everything in your life feel just a little bit easier (and much lighter). This strategy includes:
- Do compound exercises: Compound exercises such as squat, bench press, deadlifts, and shoulder press are the best strength-building exercises, period. The chinup and row are great moves too, but don’t make them the focus of your workout—they can be an assistant lift to complement the bench and shoulder press, keeping your pulling muscles in balance with the important your training routing be a combination of compound exercises and supplementary exercises, the compound exercises to build general musculature and supplemental exercise to tone out specific muscles.
- Start your training routine with barbell exercise: Forget all the fad equipment. The barbell is king, the dumbbell is queen, and everything else is a court jester—they may have their place, but they’re not essential. Start your workouts with barbell exercises, such as the “big four,” as described above. Barbells let you load a lot of weight, and lifting heavy is the first step towards getting stronger. Once your most massive strength exercises are out of the way, you can move on to dumbbell and bodyweight training. It is advisable to start your training routine with compound exercises and the most difficult ones when you are still full of energy. Start your routine with compound exercise to maximize your workout.
- Make it simple: Some trainers make their clients lift with a certain rep speed, like three seconds up, one second down. That’s great for advanced lifters, but if you’re just starting out know this: There’s no need to count anything but reps during a set. Solely focus on raising and lowering your weights in a controlled manner, pausing for a one-second count at the top of the lift. Using an arbitrary tempo can lessen tension on your muscles or force you to use varying amounts of weight, slowing your progress. The only way to be sure you’re getting stronger is if your loads consistently increase.
- Maintain a training log: Write down your exercises, sets, reps, and the fate of each workout. Keep track of your best lifts and the most reps you’ve done with a specific weight on an exercise. Continuously strive to improve those numbers. Maintaining a training log helps you to figure out what is working out for you, and producing the needed results.
- The technique is your priority: You may think you know how to perform the big four, but you could probably get more out of them. Here are some quick pointers for each one.
Squat: Begin the squat by pushing your hips back as far as you can. Keep your lower back arched, and you should feel a stretch in your hamstrings. When your hips are bent, begin bending your knees and squatting low. This is what you need to squat maximal weight.
Deadlift: Use the same stance you would perform a jump — your legs should be narrowly placed. When you bend down to grab the bar, keep your hips down and your back straight, with your shoulders directly over your knees.
Bench Press: Start with your head off the bench. Keeping your feet steady, grab the bar and pull your body up off the bench and forward, so that when your butt comes down on the bench your lower back is very arched. Squeeze your shoulder blades together. Your range of motion should be significantly shorter for stronger pressing.
Shoulder press: Flare your lats when the bar is at shoulder level. It will allow you to use more weight.
The most crucial factors in building strength and muscle are consistency and proper technique. If you notice any unusual sign or symptoms, contact the nearest doctor.
Alkerwi, A. (2014). Diet quality concept. Nutrition, 30(6), pp.613-618.
Currell, K. (2014). Diet of an Olympian: Food with a purpose. Nutrition Bulletin, 39(2), pp.213-217.
Lindeberg, S. (2005). Palaeolithic diet (“stone age” diet). Food & Nutrition Research, 49(2).
Stanner, S. (2012). Is a high-carb diet ‘poison’ to people with diabetes?. Nutrition Bulletin, 37(4), pp.350-354.
Weichselbaum, E. (2011). Dairy and the 21st-century diet: nutrition and sustainability. Nutrition Bulletin, 36(2), pp.276-279.
Weichselbaum, E. and Buttriss, J. (2014). Diet, nutrition and schoolchildren: An update. Nutrition Bulletin, 39(1), pp.9-73.
By Biotechnology on