- Resistance exercise training has profound effects on the musculoskeletal system, –
- Contributes to the maintenance of functional abilities,
- Prevents osteoporosis, sarcopenia, lower-back pain, and other disabilities.
- May positively affect risk factors such as insulin resistance, resting metabolic rate, glucose metabolism, blood pressure, body fat, and gastrointestinal transit time, which are associated with diabetes, heart disease, and cancer.
- Virtually all the benefits of resistance training are likely to be obtained in two 15- to 20-min training sessions a week.
- Sensible resistance training involves precise controlled movements for each major muscle group and does not require the use of very heavy resistance.
- Resistance training should be a central component of public health promotion programs.
Strength training encompasses any of the following:
- Free weights, such as barbells and dumbbells
- Ankle cuffs and vests containing different amounts of weight
- Resistance (elastic) bands of varying length and tension that you flex using your arms and legs
- Exercises that use your body weight to create resistance against gravity.s
Strength training is associated with mortality benefits? A 15year cohort study concluded:-
- 20 minutes twice a week strength training reduces all cause, cancer, and cardiac death.
- Only a minority of older adults meet current strength training guidelines.
- All-cause mortality may be reduced through strength training interventions.
Older adults who did recommend strength training had 46% lower odds of all-cause mortality than those who did not.