In recent years, the fitness universe has transformed. Years ago, weight training was perceived exclusively for bodybuilders, athletes, and men. This created a significant barrier for many people who did not identify with that stereotype, excluding many people who could benefit greatly from this practice.
Today, however, weight training has evolved into an accessible and inclusive activity. Although there are still educational limitations and fears, such as women and weights, we are making great strides in understanding this type of training as an extremely healthy option for people of all ages and genders.
WHAT ARE WEIGHTS?
Weights, in their simplest form, are objects designed to resist force and that we use to exercise muscles. They can be dumbbells, barbells and discs, kettlebells, kettlebell machines, kettlebells and many more. Each has its advantages and can be adapted to different goals and fitness levels. Weights provide a versatility that allows us to customize our training according to our personal goals.
Weight training offers us three key approaches. The first is the focus on strength, which focuses on increasing our ability to lift heavier weights, leading to the development of functional strength and increased bone density. The second is hypertrophy training, which is oriented towards increasing muscle size and muscle fibers. The third approach focuses on improving muscular endurance, very beneficial for the execution of sustained physical tasks over time. Each approach has its advantages and suits different fitness goals.
IN WEIGHT TRAINING IN ALL STAGES OF LIFE
Weight training is beneficial at all stages of life, from youth to old age. For younger people, weight training is a good way to develop a foundation of strength and learn safe exercise techniques. It aids in bone and muscle growth and establishes a solid foundation for lifelong health. Youth is the perfect time to establish healthy habits that will most likely cost less to maintain in the future.
In adulthood, weight training helps maintain muscle mass, prevent bone density loss, and improve body composition. It is also a valuable tool for maintaining a balanced weight and increasing metabolism. For many adults, weightlifting becomes a functional tool that aids in everyday activities. By improving strength and energy, it makes it easier to carry out daily tasks comfortably and efficiently.
Even in old age, weight training is beneficial. It is increasingly recommended by health professionals. It helps prevent age-related loss of muscle mass and improves mobility and overall quality of life. It is also an effective way to prevent falls and injuries, which is especially relevant at this stage of life.
5 BENEFITS OF WEIGHT TRAINING
1. Improved body composition
Weight training promotes fat loss and increases our lean muscle mass, which translates into a more toned and slimmer figure. Weights not only make us feel good about our appearance but also improve the functionality and endurance of our bodies.
2. Bone strengthening
It strengthens our bones and helps prevent osteoporosis, especially in women. Weight-bearing stimulates new bone formation and calcium retention, which is essential for maintaining a strong bone structure and a healthy life.
3. Calorie burning for weight control
Increased muscle mass increases our metabolism, facilitating weight loss and weight maintenance. Each gram of muscle burns more calories than a gram of fat, which means our bodies burn more energy even at rest, which is essential for weight control.
4. Taking care of our cardiovascular health
Strength training can improve our heart health by reducing blood pressure and the risk of cardiovascular disease. It also helps to improve circulation and the efficiency of our cardiovascular system, which is vital for overall health.
5. Mental health and personal well-being
Weight training not only has physical benefits but also has a positive impact on our mental health. It releases endorphins, neurotransmitters that reduce stress and improve our mood. In addition, it boosts our confidence and self-esteem as we see improvements in fitness and strength, which contributes to personal well-being.