Here Are Some Reasons Why Everyone Can Benefit From Building Muscle
You’ve likely heard that getting exercise has many benefits. In this post, I’ll give you 5 reasons why and even explain how you can get started today.
1. Muscle Increases Metabolic Rate
When you increase your muscle mass, you boost your resting metabolism. This means that your body will naturally burn more calories. If you are building your strength through working out, you will be additionally losing fat. This doesn’t mean you have to do weight training and lift heavy weights. Yoga or Pilates also strengthen the muscle in the body and do the same. If you’re trying to lose a few extra pounds, try incorporating some strength training into your routine.
2. Muscle Strengthens Bones, Ligaments, and Tendons
This means that strength training will also help you prevent injuries to your body. Additionally, it helps prevent strains and tears in your body. For anyone with an active lifestyle, this is a great benefit. Many athletes do strength training to help prevent injuries. Again, this is not specific to weight training. Playing sports, hiking, running, and swimming all strengthen your bones. As we age, we naturally start to lose bone mass. Regularly exercise or strength training is the main way to prevent this. Tendons and ligaments connect the muscle to the bone and are made up of collagens. After two months of resistance training your collagens, their synthesis and density will increase. Lifting heavier weights thickens the collagen fibers. After months of strength training, your joints will also become stronger. Being able to prevent injuries is a great reason to workout, especially as you age.
3. Decreased Disease Risks
Chronic health conditions such as Type 2 diabetes, heart disease, and types of cancer can be reduced with physical activity. Weight training or aerobic training improve cardiovascular function and improve blood chemistry. Exercise helps lower your heart rate, which helps fight against heart disease or high blood pressure. It also helps your body use insulin to manage your blood sugar levels, helping prevent against diabetes. Aerobic exercise not only prevents against chronic diseases, but can also help those who have them prevent worsening symptoms. If you already have high cholesterol or blood pressure, activity can prevent something such as a heart attack from happening. “Exercise promotes the release of a number of factors that protect neurons, improve recovery from injury, and likely enhances the integrity of the blood–brain barrier.” says Shawn Flanagan, an assistant professor in the department of sports medicine and nutrition at the University of Pittsburgh. The blood-brain barriers keeps toxins, pathogens, and inflammation out of the brain. That’s right, getting active will also protect your brain.
It’s no surprise that putting a little more muscle on your frame or losing some fat will make you feel more confident. Not only looking good, but feeling good will make you feel better about yourself. There is a pride that comes with getting to show off the body you worked so hard to achieve. Conquering challenges in the gym and getting stronger also boost confidence. It’s an exhilarating feeling when you realize that you can now lift one hundred pounds when you started at fifty. Or maybe you could never jog for more than 5 minutes and now you’re up to 10. Set challenges for yourself to keep things exciting and boost your confidence when your crush those challenges. Exercise will also make your body feel better, which brings determination. When you feel good, you carry yourself with dignity, which leads to confidence in other areas of your life as well. Working out also makes you feel more energetic and ready to tackle new challenges in your life.
Exercise causes the brain to release endorphins, dopamine, and endocannibinoid. These are the brain neurotransmitters associated with feelings of happiness, confidence, and feeling less stress and anxiety. Yes, working out is a great way to combat depression and anxiety! Myokine is released when your muscles contract, which relieves stress and boosts happiness. If you’re training on a regular basis, then your body is releasing these feel-good chemicals. Regularly. Additionally, when you exercise there is more oxygen being pumped into your brain. Studies have shown that a well-oxygenated brain helps manage anxiety and depression.
How Do I Start?
Beginning a new training routine may be intimidating at first. Remember that there are many types of strength training or exercise and you don’t have to stick to just one. You can start with something as simple as walking a few times a week. It’s suggested that adults get 150 minutes of moderate-intensity aerobic activity each week, and muscle strengthening activities 2 times per day. Moderate-intensity includes any activities such as walking, biking, swimming, playing sports, or dancing. SO choose something you enjoy doing! There is no reason you have to sit on a treadmill 5 times a week if you absolutely hate it. Switch things up and go dancing with some friends, or start playing a sport that you’re interested in. Doing something that you enjoy will make the process much easier and it won’t feel like you’re actually doing a workout. Plus, you will get all the health benefits listed above.