"Who can benefit from weight training? It doesn't matter
if you're 19 or 90
, running marathons or having trouble climbing stairs, weight training can be beneficial for everyone," says Mackenzie Long, personal trainer registered in sports medicine and physiotherapy at the Mayo Clinic, in the United States.
The scientific evidence supporting his claim is growing and physical activity guidelines, including the one from the World Health Organization (WHO), include the recommendation to do activities that strengthen muscles, as a complement to aerobic
exercise
.
And although until not so long ago, weight training was associated with a small group of people, generally muscular, middle-aged men and regulars at gyms, today the practice is in full
expansion
.
"The medical benefits of lifting weights have been extensively researched.
Stronger bones and muscles
are beneficial to everyone," the Mayo Clinic article states.
Different elements can be used to strengthen muscles.
Photo Shutterstock.
The importance of strengthening muscles
The updated WHO physical activity guidelines for people aged 18 years and over suggest a combination of aerobic exercise with muscle strengthening.
First, they indicate performing at least 150 to 300 minutes of
moderate-intensity
aerobic physical activity per week;
o 75-150 minutes of vigorous intensity;
or an equivalent combination of both.
What are the activities that can be done to comply with that recommendation?
Walking, running, jumping, swimming, cycling, dancing, are some of them.
In addition, the guide advises doing muscle-strengthening activities that engage all major muscle groups
two or more days a week
, "as they provide additional health benefits."
Examples of these activities are lifting weights;
work with resistance bands;
perform push-ups, sit-ups and squats;
and heavy yard work, like digging.
The weight must be gradually increased.
Photo Shutterstock.
Weight training: what is it for?
"Weight training is a type of muscle strengthening that uses weights to
build endurance
. Weighted machines or free weights, such as dumbbells or barbells, can be used at home or in the gym. Over time, this activity tones and strengthens muscles," they say from the Mayo Clinic.
What are its benefits?
"It helps build muscle, strengthens bones, improves balance, and prevents injuries. It's often helpful for people with different chronic illnesses. In general, it helps people feel better physically
and mentally
," Long lists.
And add that weight training has also been shown to help improve blood pressure, blood glucose (diabetes), brain health, bone density, cholesterol, chronic pain, heart disease, depression, metabolism, self-confidence, thinking and learning skills, and weight control.
In this sense, a study published in the
British Journal of Sports Medicine
found that muscle strengthening is associated with a lower risk of death.
After reviewing 16 studies involving thousands of participants, they concluded that doing 30 to 60 minutes of muscle-strengthening activity per week was associated with a 10% to 20% reduction in the risk of death from all causes and, in particular, cardiovascular diseases, diabetes and cancer.
10 tips for beginners
If after reading about the health benefits of muscle strengthening
you want to incorporate it into your physical routine
but don't know how to start, Long's 10 Tips for Beginners can help you get started with weight training.
Regarding the exercises to be performed, he advises seeking advice from an instructor and/or specialized health professional to "learn the
proper forms and techniques
to avoid injuries."
1. I chose your equipment and elements.
There are many options available, such as free weights, dumbbells, weight machines, and bands.
Some exercises use only body weight and do not require equipment.
The right option depends on your
budget and preference
.
They all work if used properly.
2. Preheat
When muscles are cold, they are more prone to injury, so warm up with a brisk walk for five to ten minutes and dynamic stretching to start each training session.
3. Start light
In the first sessions use little weight.
This can prevent sore muscles and decrease the chance of injury.
4. Increase little by little
In relation to the above, the advice is to increase the amount of weight progressively, over a period of
two to four weeks
.
It's that when the muscles get tired and fatigued, ten to fifteen repetitions can become difficult.
5. Pay attention to pain
Proper weight training should
relieve pain, not cause it
.
If you feel strong or sharp pain, stop doing that exercise.
6. Lift weights slowly
When you lift weights, don't use drives.
Most weight training injuries are caused by
swinging the weights
, improper technique, or lifting too high a weight.
Take about
two seconds to raise
the weight and over four more seconds to lower it.
Training slower activates more muscle fibers in the muscle being worked, increasing the muscle-strengthening benefits.
7. Rest between sessions
Work the muscles until they are tired in each exercise and then let them
rest for at least 48 hours
.
Lift weights two to three days per week working each muscle group.
8. Varied training
A good weight training program should include at least
eight to twelve different exercises
, targeting the major muscles in the legs, back, chest, abdomen, arms, and shoulders.
9. Focus on a series
Do at least one set of each exercise.
Most people can get results by doing
one set of 10 to 15 repetitions
of each exercise.
"In the past, researchers recommended at least two to three sets. However, the latest research suggests that one set, done properly, can be just as effective as several. Doing multiple sets is fine if you have extra time and enjoy yourself." to spend time in the gym."
10. Breathe
Remember to always hold your breath while lifting.
Exhale during the most difficult part
of the exercise.
***
Do you want to continue reading about the benefits of muscle strengthening?
These notes may interest you:
➪Strength Training: a simple guide to making it a habit and a basic 20-minute routine
➪Training muscle strength helps to live longer and better: how much and what exercises to do
➪Intelligent training: a super complete exercise and another 4 that cannot be missing in your routine
➪Three strength exercises for people over 50
➪Express training: can you work the whole body in just 20 minutes?
***
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look also
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The best warm-up is dynamic: a basic routine to make your training safer and more effective
