12 Benefits A Well-Planned Strength Training Program for Body Fitness

12 Benefits A Well-Planned Strength Training Program for Body Fitness. Previously I was posted an article about 3 benefits of strength training program for swimming athletes. Now, I will post about few benefits a well planned of strength training program for body fitness. Some people think and assume that strength training will cause our body too bulky and have a muscle-bound without good flexibility, that just a myths on strength training program still exist in the society. In fact, A well-planned and well-executed strength training program bring numerous benefits. The benefits are getting from various science sources. Here are 12 benefits of strength training to improved body fitness.

1. Increased muscle mass and strength

A well-planned weight training programme increases muscle size and strength. In contrast, endurance activities do not produce significant changes in strength or muscle mass. Research has shown that a basic weight training programme lasting just 25 minutes, three times a week, can increase muscle mass by about 1 kg over an eight-week period, while lean mass gains of 20 percent of your starting body weight are common after the first year of training.

2. Stronger tendons and ligaments

Weight training increases the strength of the tendons and ligaments and therefore improves joint stability. It stimulates the production of collagen proteins in the tendons and ligaments, causing an increase in their structural strength.

3. Increased metabolic rate

Strength training increases the resting metabolic rate (RMR) – the rate at which your body burns calories – by increasing muscle mass. Muscle has a higher energy requirement than fat tissue, so the more muscle you have, the higher your metabolic rate. Research has shown that adding 1.4 kg of muscle increases RMR by 7 percent and daily calorie requirement by 15 percent. At rest, 0.45 kg of muscle tissue requires 35 kcal/day. During exercise, energy expenditure rises dramatically – five to 10 times above the resting level.

Thus, the more muscle tissue you have, the greater the number of calories expended during exercise and at rest.

4. Anti-ageing benefits

Without exercise, adults typically experience a 2–5 percent decrease in their metabolic rate and an increase of 7 kg of fat every decade. This is due largely to a loss of muscle tissue and may translate into unwanted body fat gain. Without strength training, adults typically lose 2.3–3.2 kg muscle every decade. Muscle loss occurs mainly in the fast-twitch (FT) muscle fibers, which are involved in strength and explosive activities. This cannot be prevented by cardiovascular exercise – only strength training maintains muscle mass and strength as you get older.

Therefore, strength training is an excellent way of preserving muscle mass, preventing a reduction in metabolic rate, and avoiding fat gain with age.

5. Reduced body fat

Strength training can help reduce body fat by increasing the metabolic rate and therefore daily calorie expenditure. One study found that strength training produced a loss of 1.8 kg of fat after three months of training, despite a 15 percent increase in calorie intake. Another study of 282 adult beginners found that after eight weeks of strength training and aerobic exercise, they lost almost 4 kg fat and gained 1.4 kg muscle – a significant improvement in body composition.

6. Increased bone density

Strength training improves bone strength and increases bone protein and mineral content. Studies show that the bones under the most stress from weight training have the highest bone mineral content. For example, it has been shown that there are significant increases in the bone mineral content of the upper femur (thigh) after four months of strength training. A US study found that women who followed a weight training programme twice a week for one year developed 76 percent more bone strength than those who did no strength training. These findings suggest, then, that weight training reduces the risk of osteoporosis and bone fractures.

7. Reduced blood pressure

Strength training has been shown to lower both systolic and diastolic blood pressure. The effect is even greater if strength training is combined with aerobic exercise. An American study found that a combination of two months of strength training and aerobic exercise resulted in a decrease in systolic blood pressure of 5 mm Hg, and diastolic blood pressure of 3 mm Hg (‘mm Hg’ stands for ‘mm of mercury’, which is the standard unit of measurement for blood pressure).

8. Reduced blood cholesterol and blood fats

Studies have demonstrated improvements in blood cholesterol and blood triglycerides (fats) through several weeks of strength training.

9. Improved posture

Strength training greatly improves overall posture, as well as correcting specific postural faults. A number of factors influence our posture, including skeletal structure, basic body type, strength, and flexibility. Obviously, the first and second factors are controlled by our genetic make-up and cannot be altered. However, strength and flexibility can be changed through training or disuse (i.e. increased or decreased demand). Imbalances in these two components lead to postural faults, but these may be corrected through specific strength training exercises and stretches.

10. Injury prevention

A well-conditioned and well-balanced musculoskeletal system have a much smaller chance of sustaining injury. A stronger body is better able to avoid or resist impact injuries from falls and activities such as running or jumping. Muscular imbalances are a common cause of injury: for example, underdeveloped hamstrings (back of the thighs) relative to the quadriceps (front of the thighs) can make the knee joint unstable, thus increasing injury risk.

The majority of lower-back problems are due to weakness or imbalance of the deep muscles close to the spine and pelvis, which contribute to core stability. A well-designed strength training programme will improve the strength of the trunk stabilizers – the transverse abdominal and the lumbar multifidus – thus reducing the likelihood of injury. One study found that patients suffering lower-back pain had significantly less pain after 10 weeks of specific strength exercises.

11. Improved psychological well-being

Consistent strength training helps to reduce stress, anxiety, and depression, uplift your mood and promote more restful sleep. It may help decrease muscle tension due to the intensity of the muscular contractions. It also improves body image, which has a major effect on psychological well-being.

Participants report that they have more energy, greater confidence and are prouder of their appearance.

12. Improved appearance

Personal appearance is greatly improved by strength training due to increased muscle tone, strength, function and improved posture. Changes in body composition mean an increase in lean mass and decrease in fat mass, both of which enhance the way you look.

By knowing the benefits a improve strength training program, we can start to arrange a strength training which helps improved our body fitness to be better.

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