Strength training provides similar improvements in depression as anti-depressant medications. Currently, it is not known if this is because people feel better when they are stronger or if strength training produces a helpful biochemical change in the brain. It is most likely a combination of the two.
People who exercise regularly enjoy improved sleep quality. They fall asleep more quickly, sleep more deeply, awaken less often, and sleep longer. As with depression, the sleep benefits obtained as a result of strength training are comparable to treatment with medication but without the side effects or the expense.
||This and other studies have prompted the American Heart Association to recommend strength training as a way to reduce risk of heart disease and as a therapy for patients in cardiac rehabilitation programs.|
Research and Background About Strength Training
research has shown that exercise can slow the physiological
aging clock. While aerobic exercise, such as walking,
jogging, or swimming, has many excellent health benefits—it
maintains the heart and lungs and increases cardiovascular
fitness and endurance—it does not make your muscles strong.
Strength training does. Studies have shown that lifting
weights two or three times a week increases strength by
building muscle mass and bone density.
One 12-month study conducted on postmenopausal women at Tufts University demonstrated 1% gains in hip and spine bone density, 75% increases in strength and 13% increases in dynamic balance with just two days per week of progressive strength training. The control group had losses in bone, strength, and balance. Strength training programs can also have a profound effect on reducing risk for falls, which translates to fewer fractures.
However you slice it, strength training is the most productive and effective exercise that you can do. Living Strong Fitness Training has years of experience working with weight training, and can help you design a safe and effective program to meet your fitness goals.
Be sure to check out our other health and fitness resources. We can help you get into great shape!
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