- Gas Stoves Could Leave Your Lungs Vulnerable to Nitrogen Dioxide
- Key Therapy Equally Effective for Women, Men With Narrowed Leg Arteries
- Doctors Describe Texas Dairy Farm Worker’s Case of Bird Flu
- Does Preschool Boost Kids’ Long-Term Academic Success? Study Finds Mixed Results
- AI Might Spot Rare Diseases in Patients Years Earlier
- An Orangutan Healed Himself With Medicinal Plant
- Quit-Smoking Meds Not Working for You? Try Upping the Dose
- Fewer Americans Are Suffering Most Dangerous Form of Heart Attack
- Even Skipping Meat for One Meal Helps Liver Disease Patients
- You May Not Have to Fast Before Catheter-Based Heart Test, Study Suggests
The Surprising Benefits of Weight Training
The most common misconception about weight training is that it adds bulky muscle mass, a fear of some women. While elite male lifters can — and want to — get very developed, for most people the result is simply well-toned muscles.
Other benefits are increased mobility, more support for your joints and the ability to stay self-sufficient into your late years.
As an added bonus, having more muscle can also help you with your weight goal. That’s because the more muscle you have, the higher your metabolic rate and the more calories you burn. Add a calorie cut into the mix and you’ll lose weight.
Muscle is denser than fat and it also takes up less room. That’s why you can look leaner yet actually weigh more than someone without muscle definition.
To make the most of strength training, lift heavier weights than you think you’re able to. Yes, challenge yourself, staying within safe limits. You don’t want to try to lift a weight you can barely pick up off the weight rack, but most people underestimate the amount they can handle or fail to progress to heavier weights, according to the American Council on Exercise, and that limits the effectiveness of strength training.
Keep in mind, too, that you don’t have to spend hours in the gym. All you need are 20 to 30 minutes every other day to accomplish training goals. Do one to three short sets — eight reps per set — with high weights and a mix of exercises that target all the major muscle groups.
If you’re new to strength training, get your doctor’s OK first and work with a trainer on proper form.
More information
The American Council on Exercise has more advice on training to lose weight.
Source: HealthDay
Copyright © 2024 HealthDay. All rights reserved.