Strength training also seems to be a potent antidote to inflammation, a major risk factor for heart disease and other conditions, says Schoenfeld. For anyone at risk for metabolic conditions-type-2 diabetes, but also high blood pressure, unhealthy cholesterol levels and other symptoms of metabolic syndrome-strength training is among the most-effective remedies, he says. “Muscle is very metabolically active, and it uses glucose, or blood sugar, for energy,” says Mark Peterson, an assistant professor of physical medicine at the University of Michigan.ĭuring a bout of resistance training, your muscles are rapidly using glucose, and this energy consumption continues even after you’ve finished exercising, Peterson says. One study published in the journal Diabetes Care found that twice-weekly training sessions helped control insulin swings (and body weight) among older men with type-2 diabetes. More research links resistance training with improved insulin sensitivity among people with diabetes and prediabetes. If you don't get the confirmation within 10 minutes, please check your spam folder. Click the link to confirm your subscription and begin receiving our newsletters. While you can achieve some of these bone benefits through aerobic exercise, especially in your lower body, resistance training is really the best way to maintain and enhance total-body bone strength.įor your security, we've sent a confirmation email to the address you entered. Through a process known as bone remodeling, strength training stimulates the development of bone osteoblasts: cells that build bones back up. “Resistance training counteracts all those bone losses and postural deficits,” he says. This loss of bone tissue leads to the weakness and postural problems that plague many older adults. That acceleration is especially pronounced among people who are sedentary and women who have reached or passed menopause, Schoenfeld says. But later in life, bone tissue losses accelerate and outpace the creation of new bone. When you’re young, bone resorption is balanced and in some cases exceeded by new bone tissue generation. “We talk about bone resorption, which is a decrease in bone tissue over time,” he says. But Schoenfeld says the “load” that this form of training puts on bones and their supporting muscles, tendons and ligaments is probably a bigger deal when it comes to health and physical function.
Many people think of weight training as exercise that augments muscle size and strength, which is certainly true. During the past decade, Schoenfeld has published more than 30 academic papers on every aspect of resistance training-from the biomechanics of the push-up to the body’s nutrient needs following a hard lift. “To me, resistance training is the most important form of training for overall health and wellness,” says Brad Schoenfeld, an assistant professor of exercise science at New York City’s Lehman College.
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