We are made to move
In today post, we'll highlight the importance of resistance training for longevity. Maintaining muscle mass is crucial for overall health and preserving youthfulness.
Image cred: pinterest
Strength, bodyweight, and resistance training make us stronger and are among the best exercises for hormesis. Hormesis is a biological principle where exposure to low or moderate stress triggers adaptive responses, leading to beneficial effects. Small doses of stressors like exercise or certain foods activate the body's defense systems, making it stronger and more resilient.
Our muscles act as metabolic organs impacting our metabolism, hormones, immune system, and neural transmission. Beyond 40, maintaining strength training becomes more vital. Without it, muscle loss has negative impacts on insulin response, metabolism, cortisol and testosterone levels, inflammation, and the replacement of muscle with fat—all associated with aging.
Strength training is therefore essential for various aspects of our health. Here are a few strength training activities to try:
Pilates: Focuses on core strength and overall muscle tone through controlled movements.
Weightlifting: Involves lifting weights like dumbbells or barbells in exercises such as bench press, deadlifts, and squats.
Bodyweight Training: Engages multiple muscle groups, promoting flexibility and balance.
Yoga: Poses that build strength, like plank, chair pose, and warrior poses.
Resistance Band Workouts: Use bands for exercises like rows, squats, and leg presses.
Circuit Training: A series of strength exercises with minimal rest, incorporating various methods.
Functional Training: Mimics real-life movements, enhancing strength in daily tasks like lifting groceries or climbing stairs.
Swimming: Full-body workout engaging various muscle groups for strength and endurance.
Hiking: Engages leg muscles and enhances overall lower body strength through uneven terrain and uphill climbs.
These activities contribute to a holistic approach to health, emphasizing the importance of maintaining muscle strength and overall health for a vibrant life. It's although important to keep gradually challenges yourself with different exercises and intensity levels. This way, you'll get the most out of your workouts and enjoy the benefits!
Learn more:
Resistance training for health and performance
PMID: 12831709
https://drhyman.com/blog/2023/04/14/podcast-ep704/
https://www.hubermanlab.readablepods.com/blog/training-for-size-and-strength/