1. Anti-aging: Research shows that people who don't often take part in physical exercise reach the maximum muscle strength at the age of 20 to 25, and will lose about 10% of muscle weight and muscle strength every ten years. After the age of 60, the loss of physical strength will be more rapid. With the growth of age, not only does the athletic ability decline greatly, but it is even difficult to cope with daily life. Such as carrying luggage, going to the toilet, etc. Another important manifestation of the decline in muscle strength is that the movements become slow, the walking speed decreases, and the steps become smaller and smaller. The only way to increase muscle weight and strength is strength training. People who often participate in strength training can keep their best condition until they are over 60 years old.
2. Reduce obesity: Obesity is due to excessive fat accumulation in the body. Fat is the best way for the human body to store energy. Each gram of fat contains 9 calories, and adipose tissue does not need to consume energy. The root cause of obesity is that the calories in the long-term diet are higher than the calories consumed by the body. Metabolic decline, lack of physical exercise and long-term overeating are all culprits. Increasing muscle weight helps to improve metabolism and reduce fat. Even if you don't exercise, you burn 75 to 1 10 calories per kilogram of muscle every day. For every kilogram of muscle added, the calories consumed are equivalent to losing 3 to 5 kilograms of fat in one year. Moreover, the increase of muscle strength can make you exercise by going up a flight of stairs and consume body fat more effectively.
3. Reduce injury and pain: Modern people's lives tend to be sedentary, and both work and study require long-term work of neck and waist muscles. If the neck and back muscles are not exercised. The lack and degeneration of muscle strength will cause muscle strain and body shape change. More and more people suffer from cervical spondylosis and lumbar spondylosis. Correct strength training. It can strengthen the strength of important parts, improve body shape and increase flexibility.
4. Beautify your body and improve your posture: When you look in the mirror, your posture will be better if you stand up straight, spread your shoulders outward and tuck in your abdomen. Strength training can help you strengthen your back muscles, stretch your chest and shoulders, and strengthen your abdominal muscles, so that you can easily maintain a good posture at any time and appear healthier and more confident. At the same time, strength training can help you achieve balance. Many people have less strength on the left than on the right, and their limbs are smaller on the left than on the right. This imbalance is not only unsightly, but also puts pressure on the spine. Balance exercises and strength training can improve the imbalance of the body.
5. Burn more calories: estimate the calorie consumption (calories) of 30 minutes of physical exercise.
Sports style? Sixty kilograms of adults (cards)? 80 kg adult (card)
Take the medium speed 130 180.
Riding a bike? 180 240
Swimming? 2 10 300
Jogging? 300 400
Skating? 2 10 280
Aerobics 180 240
Badminton singles 180 270
Strength training? 2 10 240
As shown in the above table, strength training consumes more calories than cycling or walking. In addition, because strength training will promote the increase of muscles and bones in your body, even if you have stopped exercising, energy consumption will continue, so that your body can generate new muscle tissue. Through strength training, your body becomes a machine that consumes calories and fat efficiently. How can you not do strength training if you want to reduce fat and achieve the purpose of bodybuilding?
6. Improve the metabolic function of carbohydrates, and prevent and help treat diabetes: More and more people are troubled by diabetes. Type ⅱ diabetes mellitus, which is more common in adults, is one of the fuses of cardiovascular diseases. Strength training can increase muscle weight, and more muscle tissue can help the body to use insulin more effectively, so as to absorb the needed sugar from the blood more effectively and use it. So the body's dependence on insulin is reduced.
7. Make you more energetic: MiriamE. Nelson, a famous American doctor and best-selling author, said that after one year of strength training, the respondents were more energetic and took part in exercise more actively than before. The amount of exercise has increased by 27% than before, and I feel much younger. These are the effects achieved by strength training in just one year.
8. Reduce blood lipids and cholesterol: A recent study showed that regular strength training can reduce blood total cholesterol by 65,438+00% and low-density lipoprotein by 65,438+04%.
9. Increase bone density and reduce osteoporosis, arthropathy and other related diseases: Many middle-aged and elderly people, especially women, suffer from osteoporosis. From a young age, strength training is an essential preventive measure. Strength training constantly stimulates bones, and the body's response is to strengthen bones to adapt to long-term exercise. JosephLane, a medical expert at the new york Osteoporosis Prevention and Treatment Center, said: "I once saw a woman in her eighties. Through strength training, her bone weight increased by 10% within one year."