For a long time, weight exercises were subject to myths and misunderstandings in the world of sports, especially among those who wanted to improve their physical appearance but did not have much training experience. Some of these beliefs had to do with possible cardiac damage, with the uncontrolled growth of muscle mass (hypertrophy) or with the deterioration of the joints. Today, it is known that proper weight training can have multiple advantages in health, physical appearance and even in the self-esteem of those who practice it.
Weights against diabetes
Diabetes is a disease that can manifest itself with multiple metabolic disorders whose connection is the presence of elevated blood glucose levels (what is commonly called “blood sugar”). These high concentrations have to do with an imbalance in the insulin generated by the pancreas. It is a very delicate disorder and that from its diagnosis requires a change of life habits to keep it under control.
Although in the past it was considered that weight training did not contribute to improving diabetes, today it is known that the opposite is true: exercise with weights increases insulin sensitivity in the body and lowers glucose levels in blood, significantly improving the condition of those who suffer from this disease.
But, in addition, a joint study between the University of Southern Denmark and the Harvard School of Public Health (HSPH), in the United States, determined that people who train with weights for at least 30 minutes a day have a 34% lower risk of suffering from type 2 diabetes. This shows that weights not only contribute to improving the quality of life of patients who already suffer from the condition, but also acts as a preventive mechanism, as long as it is combined with a balanced diet.
Weights fight osteoporosis
Another benefit of weightlifting is that it helps fight bone loss caused by osteoporosis, a disease characterized by progressive weakening of the bones, making them susceptible to injuries and fractures. Weights help strengthen the bone system, helping you retain the density you need to stay strong. In addition, exercises that involve weight require a development of balance that is essential to prevent falls and thus, possible bone injuries.
Weights and flexibility
The lack of flexibility of the joints as a result of weight training is one of the most widespread myths in the world of fitness. The reality is that the decrease in the range of motion has to do with the absence of a warm-up and stretching routine before and after exercise, which, by the way, is necessary to avoid injuries.
Although the weights themselves do not give flexibility, accompanying them with an intense stretching session will contribute to broadening the range of movement while working on muscle development, which contributes to a better physical condition.
Burn calories doing weights
Another benefit of weights is that they contribute significantly to weight loss, since they not only contribute to lower blood cholesterol levels but also help activate the metabolism so that you continue with caloric expenditure even after exercise. In weight training it helps improve the condition of all muscles, including the heart, and benefits blood oxygenation, resulting in a great ally of cardiovascular health.
Improve physical appearance
Weight training helps modify body muscles, helping not only muscle growth but also its definition and toning. This is not only important for those who want a stronger appearance, but it is also beneficial for those who want to keep their measurements healthy.
When talking about muscle growth the first thing that is usually associated with the practice of bodybuilding, however, the level of muscle development will depend largely on the objectives you want to achieve. In addition, this hypertrophy is only obtained with long training session’s specific to this type of practice, not with daily exercise routines.
The body change that a well-executed weight training can provide can positively influence the self-esteem of the practitioner, and this translates into greater emotional well-being.