Iron Therapy: Weight Training
Weight bearing and weight training (resistance) exercise has profound impact on human physiology by producing functional muscle mass; but it may also significantly influence human health and longevity.
We will discuss the synergy, integration and programming around weight training that addresses strength, muscle catabolism/anabolism, and longevity. Along with a specific focus on weight training as it relates to diseases of muscular and bone-related degeneration.
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Resistance Training and Cardiovascular Health
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Weight Training: What Is It?
Author: Rose D.
Weight training or resistance training is defined as physical exercises, often using weights, but also other various weight bearing or resistance forms; that are meant to improve muscular strength and endurance. A hallmark of weight training is the combination of repetition, timing-duration, and weight-load.
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The benefits of consistent resistance training involve many physiological adaptations, resulting in increased muscle strength, endurance, and power. Other benefits of resistance training include the increased stability of bone, muscle, and connective tissue growth. Resistance training has been shown to
illicit cardiac aerobic fitness. Even having significant impact in the absence of categorical cardiovascular physical exercises. [1]
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Resistance training assist with the development of motor neuron pathways that supports brain-body coordination during functional movements. The improved communication between the brain and muscle allows for neural adaptations, that improves the brain's ability to communicate to muscles to contract or accomplish a movement. This phenomenon is best known as Mind-Muscle Connection (MMC). The benefits of resistance training in this regard have been related to balance and other body-movement coordinating activities.
In addition, resistance training releases growth hormones that have an anabolic effect on muscle tissue but a catabolic effect on fat tissue. This relates to the neurological effects of resistance training as the release of growth hormones starts in the brain.
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The effects of resistance training on hormones also extends to blood glucose regulation as muscle tissue is the primary location of glycogen store. The activity of large muscle groups can utilize glucose in the bloodstream and directs it into the muscle for energy uses.
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Resistance training are physical activities against an external
resistance, like weights, bands, or body weight related exercises that causes muscle contractions. These contractions that can lead to increases in strength, mass, tone, and muscular endurance. Resistance training coupled with cardiovascular physical activity has shown to have meaningful impact on overall health and evolving research continues to explore related topics.
References:
[1] Liu et al. (2018). Associations of Resistance Exercise with Cardiovascular Disease Morbidity and Mortality. Journal of
the American College of Sports Medicine, 499-508.​
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[2] Singh, Fiataraone et al. (2019, July 31). ACSM Guidelines for Strength Training. Journal of the American College of
Sports Medicine. https://www.acsm.org/blog-detail/acsm-certified-blog/2019/07/31/acsm-guidelines-for
-strength-training-featured-download
