Ultimate Guide to Weight Training: Health Benefits, Risks, and Recommended Routines

2023-11-26 15:03:57

According to the World Health Organization, WHO, physical activity contributes to the prevention of cardiovascular diseases, cancer and diabetes, in addition to reducing symptoms of depression and anxiety, and improving people’s general well-being.

Likewise, the WHO assures that sedentary people, who do not do enough physical activity, have a 20 to 30 percent higher risk of death, so if you still do not do the recommended amount of physical activity according to your age, It is always a good time to develop healthy habits.

If you want to start exercising, the first thing you should do is consult with a specialist who will tell you the type of exercise you should do according to your physical condition, however, according to the National Commission of Physical Culture and Sports of the Government from Mexico, combining aerobic and anaerobic exercise routines, such as running and weight lifting, respectively, has multiple health benefits.

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Although many people fear doing weight-bearing exercises for different reasons, such as injuries, this type of exercise actually has multiple health benefits.

Benefits of weight training

According to the American Cancer Society, if you do two to three strength training sessions, for between 20 to 30 minutes each week, you can have different health benefits such as: Greater muscle mass: with age the percentage of muscle mass It decreases, causing sagging, like the famous ‘aunt arm’, however, training with weights will help prevent and reverse this trend.

Weight control: As muscle mass increases, your body will begin to burn calories more easily, which will help control your weight.

Strong bones: Just as muscle mass is lost over the years, bone density is also lost; however, weight training helps increase bone density, which prevents the risk of suffering from osteoporosis.

Improve heart health: Although weight training is not considered a cardiovascular exercise, like running or jumping rope, it also improves heart health by lowering blood pressure. For this reason, the American Heart Association recommends weight training at least twice a week.

Reduces the risk of injury: If done correctly, this training increases the strength of bones, muscles and joints, therefore reducing the chance of suffering injuries, as well as helping to prevent them.

Risks of weight training

Training with weights must be done correctly and under the instruction of a trainer to reduce the risk of serious injuries. According to the web portal of the Fisioma physiotherapy clinic in Spain, trauma tends to occur most frequently in the wrists, shoulders, back and knee due to overexertion or poorly executed movements.

One of the most common, according to the physiotherapy clinic, is rotator cuff tendinitis, generally caused by the number of repetitions. Symptoms include shoulder pain, which can spread down the arm, and even, in more severe cases, loss of mobility. This problem can also occur in other joints such as the elbows and wrists.

Sprains are also common when there is no correct technique; these occur due to stretching or tearing of the ligaments that connect two bones in the joints, according to the Mayo Clinic clinical portal. The most common symptoms are acute pain in the affected area, swelling, stiffness, and decreased movement.

Regarding back injuries, herniated discs are usually the most common. In this type of injury, the level of pain will depend on the degree of deterioration of the disc. In the most extreme cases, surgery will be necessary. to reduce discomfort.

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