Many studies on the subject go so far as to state that there are improvements in both health factors and chronic diseases. Furthermore, (M. A. Smutok et al., 1993), states that strength training can reduce risk factors related to cardiovascular disease.
Below is a list of all the possible benefits we may find:
REFERENCES
Artero, E. G., Lee, D., Lavie, C. J., España-Romero, V., Sui, X., Church, T. S., & Blair, S. N. (2012). Effects of muscular strength on cardiovascular risk factors and prognosis. Journal of Cardiopulmonary Rehabilitation and Prevention, 32(6), 351–358. https://doi.org/10.1097/HCR.0b013e3182642688
Cooke, W. H., & Carter, J. R. (2005). Strength training does not affect vagal?cardiac control or cardiovagal baroreflex sensitivity in young healthy subjects. European Journal of Applied Physiology, 93(5–6), 719–725. https://doi.org/10.1007/s00421-004-1243-x
Cosman, F., de Beur, S. J., LeBoff, M. S., Lewiecki, E. M., Tanner, B., Randall, S., & Lindsay, R. (2014). Clinician’s Guide to Prevention and Treatment of Osteoporosis. Osteoporosis International, 25(10), 2359–2381. https://doi.org/10.1007/s00198-014-2794-2
Dai, X., Zhai, L., Chen, Q., Miller, J. D., Lu, L., Hsue, C., … Lou, Q. (2019). Two years supervised resistance training prevented diabetes incidence in people with prediabetes: a randomized control trial. Diabetes/Metabolism Research and Reviews, e3143. https://doi.org/10.1002/dmrr.3143
Dolezal, B. A., & Potteiger, J. A. (1998). Concurrent resistance and endurance training influence basal metabolic rate in nondieting individuals. Journal of Applied Physiology,85(2), 695–700. https://doi.org/10.1152/jappl.1998.85.2.695
Michael L. Pollock, & Kevin R. Vincent. (n.d.). Re sist ance Tra inin g fo r He alth * ORIGINALLY PUBLISHED AS SERIES 2, NUMBER 8, OF THE PCPFS RESEARCH DIGEST. Retrieved from https://permanent.access.gpo.gov/websites/www.fitness.gov/pdf-archive/resistance.pdf
Miller, J. P., Pratley, R. E., Goldberg, A. P., Gordon, P., Rubin, M., Treuth, M. S., … Hurley, B. F. (1994). Strength training increases insulin action in healthy 50- to 65-yr-old men. Journal of Applied Physiology, 77(3), 1122–1127. https://doi.org/10.1152/jappl.1994.77.3.1122
Miller, W. J., Sherman, W. M., & Ivy, J. L. (1984). Effect of strength training on glucose tolerance and post-glucose insulin response. Medicine and Science in Sports and Exercise,16(6), 539–543. Retrieved from http://www.ncbi.nlm.nih.gov/pubmed/6392812
Padilla Colon, C. J., Sanchez Collado, P., & Cuevas, M. J. (2014). [Benefits of strength training for the prevention and treatment of sarcopenia]. Nutricion Hospitalaria, 29(5), 979–988. https://doi.org/10.3305/nh.2014.29.5.7313
Richards, K. C., Lambert, C., Beck, C. K., Bliwise, D. L., Evans, W. J., Kalra, G. K., … Sullivan, D. H. (2011). Strength Training, Walking, and Social Activity Improve Sleep in Nursing Home and Assisted Living Residents: Randomized Controlled Trial. Journal of the American Geriatrics Society, 59(2), 214–223. https://doi.org/10.1111/j.1532-5415.2010.03246.x
Roth, S. M., Ferrell, R. F., & Hurley, B. F. (2000). Strength training for the prevention and treatment of sarcopenia. The Journal of Nutrition, Health & Aging, 4(3), 143–155. Retrieved from http://www.ncbi.nlm.nih.gov/pubmed/10936901
Smutok, M. A., Reece, C., Kokkinos, P. F., Farmer, C., Dawson, P., Shulman, R., … Hurley, B. F. (1993). Aerobic versus strength training for risk factor intervention in middle-aged men at high risk for coronary heart disease. Metabolism, 42(2), 177–184. https://doi.org/10.1016/0026-0495(93)90032-J
Smutok, M., Reece, C., Kokkinos, P., Farmer, C., Dawson, P., De Vane, J., … Hurley, B. (1994). Effects of Exercise Training Modality on Glucose Tolerance in Men with Abnormal Glucose Regulation. International Journal of Sports Medicine, 15(06), 283–289. https://doi.org/10.1055/s-2007-1021061
Sociedad Española de Investigaciones Óseas y Metabolismo Mineral., J., & Riancho, J. (2009). Revista de osteoporosis y metabolismo mineral. Revista de Osteoporosis y Metabolismo Mineral(Vol. 5). [Ibáñez & Plaza]. Retrieved from https://medes.com/publication/81027
von Stengel, S., Kemmler, W., Kalender, W. A., Engelke, K., & Lauber, D. (2007). Differential effects of strength versus power training on bone mineral density in postmenopausal women: a 2-year longitudinal study. British Journal of Sports Medicine, 41(10), 649–55; discussion 655. https://doi.org/10.1136/bjsm.2006.033480
Yki-Järvinen, H., DeFronzo, R. A., & Koivisto, V. A. (n.d.). Normalization of insulin sensitivity in type I diabetic subjects by physical training during insulin pump therapy. Diabetes Care, 7(6), 520–527. Retrieved from http://www.ncbi.nlm.nih.gov/pubmed/6391876
Below is a list of all the possible benefits we may find:
- It reduces the risk of developing type II diabetes (Dai et al., 2019; J. P. Miller et al., 1994; M. Smutok et al., 1994). Studies affirm that this may be due to the fact that after strength training the percentage of muscle mass and the quality of the musculature is altered, thus improving glucose consumption and insulin response (W. J. Miller, Sherman, & Ivy, 1984; Yki-Järvinen, DeFronzo, & Koivisto, n.d.).
- Helps increase basal metabolism. It is important to know that muscle tissue is metabolically more active than adipose tissue, so increasing muscle mass increases basal metabolism (Dolezal & Potteiger, 1998).
- It reduces the risk of suffering cardiovascular diseases (Artero et al., 2012). According to (Cooke & Carter, 2005) strength training may help reduce coronary ischemia compared to aerobic training as a result of a reduction in heart rate and even slight increase in diastolic blood pressure, which may in turn increase the sensitivity of the coronary arteries.
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- Prevents sarcopenia (Roth, Ferrell, & Hurley, 2000). "Currently, strength training is one of the most effective methods to combat sarcopenia (by stimulating hypertrophy), increase muscle mass and strength, and improve neuromuscular adaptation", "More and more beneficial results of strength training in the elderly population are confirmed and its effects extend to other situations such as falls and cognitive impairment" (Padilla Colon, Sanchez Collado, & Cuevas, 2014).
- Prevents osteoporosis. "Bone is a dynamic structure that is constantly evolving. The creation and destruction of bone happens thanks to mecanotransduction, which transforms mechanical energy into electrical and chemical signals. The greater the mechanical stress, the greater the activation of the mechanoreceptors involved in intercellular signalling, which in turn increase cell recruitment, proliferation and differentiation" (Sociedad Española de Investigaciones Óseas y Metabolismo Mineral. & Riancho, 2009). Due to the above, it is necessary that our skeletal system receives the mechanical stress necessary to activate these mechanisms and have a positive bone balance, therefore, and so far, one of the best ways we know that this mechanical stress happens is through physical activity. Numerous studies have shown that strength and impact exercises favour an increase in bone mineral density (Cosman et al., 2014; von Stengel, Kemmler, Kalender, Engelke, & Lauber, 2007).
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- As for hypertension, we found some studies stating that strength training may contribute to improving blood pressure profiles, but on the other hand there is much controversy and the need for more studies. To this subject, we will dedicate an individual post since we believe that it is of great importance.
- Improvement in the performance of activities of daily living.
- Finally, we found a reduction in stress and anxiety, as well as improvements in the quality of sleep and mood. Although some of these statements still lack scientific rigor (Richards et al., 2011).
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See you in the next post.
May the force be with you!
Artero, E. G., Lee, D., Lavie, C. J., España-Romero, V., Sui, X., Church, T. S., & Blair, S. N. (2012). Effects of muscular strength on cardiovascular risk factors and prognosis. Journal of Cardiopulmonary Rehabilitation and Prevention, 32(6), 351–358. https://doi.org/10.1097/HCR.0b013e3182642688
Cooke, W. H., & Carter, J. R. (2005). Strength training does not affect vagal?cardiac control or cardiovagal baroreflex sensitivity in young healthy subjects. European Journal of Applied Physiology, 93(5–6), 719–725. https://doi.org/10.1007/s00421-004-1243-x
Cosman, F., de Beur, S. J., LeBoff, M. S., Lewiecki, E. M., Tanner, B., Randall, S., & Lindsay, R. (2014). Clinician’s Guide to Prevention and Treatment of Osteoporosis. Osteoporosis International, 25(10), 2359–2381. https://doi.org/10.1007/s00198-014-2794-2
Dai, X., Zhai, L., Chen, Q., Miller, J. D., Lu, L., Hsue, C., … Lou, Q. (2019). Two years supervised resistance training prevented diabetes incidence in people with prediabetes: a randomized control trial. Diabetes/Metabolism Research and Reviews, e3143. https://doi.org/10.1002/dmrr.3143
Dolezal, B. A., & Potteiger, J. A. (1998). Concurrent resistance and endurance training influence basal metabolic rate in nondieting individuals. Journal of Applied Physiology,85(2), 695–700. https://doi.org/10.1152/jappl.1998.85.2.695
Michael L. Pollock, & Kevin R. Vincent. (n.d.). Re sist ance Tra inin g fo r He alth * ORIGINALLY PUBLISHED AS SERIES 2, NUMBER 8, OF THE PCPFS RESEARCH DIGEST. Retrieved from https://permanent.access.gpo.gov/websites/www.fitness.gov/pdf-archive/resistance.pdf
Miller, J. P., Pratley, R. E., Goldberg, A. P., Gordon, P., Rubin, M., Treuth, M. S., … Hurley, B. F. (1994). Strength training increases insulin action in healthy 50- to 65-yr-old men. Journal of Applied Physiology, 77(3), 1122–1127. https://doi.org/10.1152/jappl.1994.77.3.1122
Miller, W. J., Sherman, W. M., & Ivy, J. L. (1984). Effect of strength training on glucose tolerance and post-glucose insulin response. Medicine and Science in Sports and Exercise,16(6), 539–543. Retrieved from http://www.ncbi.nlm.nih.gov/pubmed/6392812
Padilla Colon, C. J., Sanchez Collado, P., & Cuevas, M. J. (2014). [Benefits of strength training for the prevention and treatment of sarcopenia]. Nutricion Hospitalaria, 29(5), 979–988. https://doi.org/10.3305/nh.2014.29.5.7313
Richards, K. C., Lambert, C., Beck, C. K., Bliwise, D. L., Evans, W. J., Kalra, G. K., … Sullivan, D. H. (2011). Strength Training, Walking, and Social Activity Improve Sleep in Nursing Home and Assisted Living Residents: Randomized Controlled Trial. Journal of the American Geriatrics Society, 59(2), 214–223. https://doi.org/10.1111/j.1532-5415.2010.03246.x
Roth, S. M., Ferrell, R. F., & Hurley, B. F. (2000). Strength training for the prevention and treatment of sarcopenia. The Journal of Nutrition, Health & Aging, 4(3), 143–155. Retrieved from http://www.ncbi.nlm.nih.gov/pubmed/10936901
Smutok, M. A., Reece, C., Kokkinos, P. F., Farmer, C., Dawson, P., Shulman, R., … Hurley, B. F. (1993). Aerobic versus strength training for risk factor intervention in middle-aged men at high risk for coronary heart disease. Metabolism, 42(2), 177–184. https://doi.org/10.1016/0026-0495(93)90032-J
Smutok, M., Reece, C., Kokkinos, P., Farmer, C., Dawson, P., De Vane, J., … Hurley, B. (1994). Effects of Exercise Training Modality on Glucose Tolerance in Men with Abnormal Glucose Regulation. International Journal of Sports Medicine, 15(06), 283–289. https://doi.org/10.1055/s-2007-1021061
Sociedad Española de Investigaciones Óseas y Metabolismo Mineral., J., & Riancho, J. (2009). Revista de osteoporosis y metabolismo mineral. Revista de Osteoporosis y Metabolismo Mineral(Vol. 5). [Ibáñez & Plaza]. Retrieved from https://medes.com/publication/81027
von Stengel, S., Kemmler, W., Kalender, W. A., Engelke, K., & Lauber, D. (2007). Differential effects of strength versus power training on bone mineral density in postmenopausal women: a 2-year longitudinal study. British Journal of Sports Medicine, 41(10), 649–55; discussion 655. https://doi.org/10.1136/bjsm.2006.033480
Yki-Järvinen, H., DeFronzo, R. A., & Koivisto, V. A. (n.d.). Normalization of insulin sensitivity in type I diabetic subjects by physical training during insulin pump therapy. Diabetes Care, 7(6), 520–527. Retrieved from http://www.ncbi.nlm.nih.gov/pubmed/6391876
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