![]() Reduced risk of illness and injuries: Strength training has been linked to a reduced risk of type 2 diabetes and cardiovascular disease and has been shown to lower chronic inflammation. That’s why athletes ranging from hobby golfers to LeBron James make resistance training part of their regular routines. Improved sports performance: Whether you play golf, swim laps, or run marathons, strength training can boost your power and agility in other sports and make your body more resilient against sports injuries. At 65, she’s hiking mountains around the world and has no plans to slow down. Take Tonal member Tracy Dingman, for example. Another large review showed strength training improves functional movement, which allows you to stay active as you age. A meta-analysis of studies that looked at more than 2 million adults linked strength training to a 14-percent lower risk of all causes of death. Healthy aging: Resistance training helps you live longer and helps you enjoy those extra years. Resistance training can slow this process by forcing bones to adapt to stress, which has been shown to preserve bone mass. Stronger bones: As we age, our bones lose density which can lead to osteoporosis, in which bones become weak, brittle, and prone to breaking. ![]() By combining resistance training with diet changes and aerobic exercise, Mahaney lost 100 pounds and got his diabetes under control. This strategy certainly worked for Tonal member Robert Mahaney. A meta-analysis of 58 studies revealed that strength training can reduce body fat percentage, body fat mass, and visceral fat. Weight loss: Resistance training can improve your body composition by increasing lean muscle mass and reducing fat. “You’re saying, I’m going to do this, and you’re honoring it.” “You’re keeping promises to yourself which builds confidence,” says Joe Rodonis, Tonal coach and certified personal trainer. Tackling tough workouts and making strength training a habit fosters feelings of competency that will trickle into other areas of your life. Mood boost: Multiple studies have shown that resistance training can relieve symptoms of depression and anxiety. Another study showed that any amount of resistance training (regardless of intensity level) can improve sleep quality. While you’ll certainly build muscle and get stronger by adding resistance training to your weekly routine, the benefits go far beyond perfecting your physique.īetter sleep: In one recent study, subjects who participated in resistance training were able to sleep longer each night over the course of a year than those who do aerobic exercise. What are the Benefits of Resistance Training? ![]() As you’ll see below, though, there are ways to combine both forms of exercise in the same workout. In fact, for healthy weight loss in which you lose fat and maintain lean muscle, cardio and strength training are a perfect pairing. Because cardio exercise is essential for maintaining a healthy circulatory system, it’s worth doing in addition to resistance training. Resistance training differs from cardiovascular exercises such as running or cycling, which raise your heart rate and respiration through rhythmic, continuous motions. “It could be dumbbells, kettlebells, Tonal, barbells-any external stimulus on the muscle as you’re taking it through the contraction pattern,” says Christian Hartford, Performance Manager of Applied Sports Science at Tonal. Resistance training is any exercise that increases muscular strength and endurance by exposing muscles to external demand. Read on to learn more about the different types of resistance training and how you can use them to achieve your goals. Skipping out on strength puts you at risk of chronic illness and injury, especially as you age. Yet in a recent study of more than 400,000 adults, 76 percent of participants reported that they don’t do any resistance training.īut here’s the good news: Even if you fall into that category, it’s never too late to get started. The CDC recommends a minimum of two full-body strength training sessions per week. ![]() You don’t have to spend hours in the gym to reap the rewards, either. As Tonal coach and certified personal trainer Ash Wilking says, “When we look in the mirror and feel strong, that allows us to see ourselves in a different way.” Gaining strength can also be a big confidence booster. With benefits including better quality sleep, weight loss, stronger bones, and a reduced risk of injury and illness, resistance training is truly for everyone. Resistance training-also known as strength training-isn’t just for bodybuilders looking to grow massive muscles. Here’s everything you need to know about this highly-effective exercise method. ![]()
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