And you don't need to do weights or go to the gym. With
these strength exercises, you will tone your body and lose weight will be
easier.
Surely you've heard a lot about strength training and its
weight loss benefits. Now, in addition, it is said that this routine also
improves the functioning of your entire organism. So we can deduce that
'getting caught' is good for your health. And we are going to give you the
reasons that will convince you to do strength exercises, at home or in the gym,
and without needing to take the weight.
What is strength training?
"It is a type of training (usually with loads or
weights, although it can be done with the body's own weight) that develop
muscle growth to a greater or lesser extent. It is also called hypertrophy. The
way of working it is very versatile and we can do it in different ways, either
for a greater muscular construction, for maximum strength gain, strength
resistance, etc. ", explains Dani Galindo, regional director of the northwest
area of Viva Group.
There are many benefits that this type of exercise has. And,
in addition, they are scientifically endorsed:
The gain of muscle mass is beneficial for the increase of
basal metabolism (MB) which favors the loss of fat.
It also contributes to the development of calcium in the
bones and their strengthening (especially in advanced ages).
It prevents injuries since it builds a more protected body
and improves body position.
It gives more strength, which allows us to make movements or
efforts with better precision and less fatigue.
It is also good for the heart. "It helps build strong
and robust walls, which improves the strength of the pumping," says the
expert. Therefore, the idea is to perform a combined work of strength (increase
in the thickness of the walls of the heart) and resistance (increases the
volume or capacity of the heart) so that a balance is maintained and we have a
'strong and large' heart.
Prevents injuries and helps you lose weight
Despite popular belief, these types of routines are not only
aimed at people who go to the gym. "Everyone should work this training one
way or another," says Dani Galindo. "It is essential for the
rehabilitation of injuries, as well as for high-performance sports. Even marathoners
who train more than 140Kms per week running have to perform specific force work
to withstand all that load," he says.
On the other hand, it is essential to losing weight, since
we can increase the loss by improving our basal metabolism. " It consumes
energy simply by being alive, breathing and controlling your body. If we can
accelerate it, the body will burn more by doing the same," he explains.
And, if we only diet, we will lose weight, but much of that
weight is muscle, so after a while we will experience the so-called ' rebound
effect ' and, when we eat again as before, our body will burn fewer calories,
since we will have lost part of that basal metabolism with muscle loss.
"If in addition to diet we do cardiovascular work and strength work, we
will achieve better results and, most importantly, we can keep them in time.
Therefore, introducing strength work in your weight loss planning is a
guarantee of success," he says.
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Strength and endurance exercises beyond 40
From the age of 40, there is a decrease in the segregation
of growth hormone, which is the one that helps us naturally build muscle, so it
will be increasingly difficult for our body to build it without us 'let's
help'. But if we do strength training we will achieve it, since our body will
secrete this hormone again, although to a lesser extent than when we were
young. Likewise, the loss of calcium in the bones starts from adulthood and,
strength work helps retain that intraosseous calcium and maintain our bone
density much better than if we do nothing for it.
Of course, the adaptation of the exercise and the type of
force to work must always be adapted to the type of person, age, physical
condition, etc. "If you suffer an injury, you have to be very careful,
gradually move forward with the loads and always perform a good performance.
That is why it is so important to consult a fitness professional with
experience on how to do the exercises and weight correctly to use,
"advises this expert.
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