by

Praveen Pandey

Weight training is an exercise technique which uses external weights, the body's resistance, or other devices to exercise and strengthen a body muscle. Most people, especially men, opt for such training to get an attractive physique with big muscles. However, its benefits go way beyond. Weight training, also known 'strength' or 'resistance' training, enables you to do everyday tasks like lifting, carrying, and walking up stairs with greater ease.

Strength training helps protect against diseases like arthritis, osteoporosis, sarcopenia (loss of body mass), lower-back pain, and other disabilities. It protects the joints, enhances joint stability, improves bone density, and reduces bone deterioration. More muscle power puts less strain on the joints and connective tissue when lifting or exerting. Strong muscles, tendons, and ligaments are less prone to injury.

Working against the body's resistance or exercising with light weights also assists in managing chronic illnesses such as heart disease, stroke, high blood pressure, diabetes, and hyperlipidemia. When you are active, the heart muscles can perform better even with less oxygen. Lifting weights can normalize the blood pressure and decrease the levels of blood sugar and cholesterol. A combination of regular weight training, a protein-rich diet, and some cardiovascular exercises can help to achieve a healthy weight and a fitter body.

Such a combination not only tones up the muscles and shapes the body along with weight loss but also improves anaerobic endurance. It improves the composition of the body and increases the lean body mass. Weight training mainly stimulates the development of muscle tissues and also strengthens them. Muscle tissue, being more active than fat tissue, helps to burn more calories. Increase in muscle mass normalizes and even increases the basal metabolic rate, as a result of which one can burn more calories at rest.

By working out the muscles through their full range of movements, weight training increases flexibility and reduces the risk of suffering from a muscle pull. Weight training has enormous advantages. If a person follows a proper diet, has precise control over his movements, and maintains correct posture, he or she stands to gain the most from such an exercise program. It is advisable for all adults to weight train their major muscle groups at least twice weekly.

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