Top 5 Reasons why you need to include weights exercises in your workouts.

While you may prefer cardiovascular exercises such as walking, running, swimming or cycling, you may want to consider weight training as a supplement to your fitness program. Training with weights brings significant health benefits and helps to build muscle mass, which will make it easier for you to perform everyday tasks.Also, you don't need an expensive gym membership to achieve your goals. In fact, some people like to train with weights at home. You just need to move your limbs, overcoming any resistance, for example, the weight of your own body. If you want more variety or even a bit of complexity, you can also try expanders, free weights or hanging equipment.

Weight training, sometimes called strength training, involves using resistance to build strength, anaerobic endurance, and muscle mass. Any well-thought-out fitness program includes strength training, because they improve joint function, increase bone density and help build muscle mass.

If you stick to the weight training program, you will begin to notice that you are getting stronger, gaining more flexibility and improving balance. You can also see the benefits of weight training in practice, such as increasing strength for daily activities, seeing an improvement in running or walking speed, and slowing down the aging process.

If you're wondering what benefits weight training can bring, read on. Below, we'll discuss five ways you can see the measurable impact of weight training, and why it should be part of your training program.

Increase muscle strength and improve flexibility

Everyone recognizes that weight training strengthens muscle strength and increases the size and relief of your muscles, but few realize the impact that building muscle strength can have on your daily life. In fact, you use your muscles for almost every activity you do. From climbing stairs to chasing kids in catch-up, muscles help you along the way.

However, adults who don't exercise can lose 3% to 8% of their muscle mass every decade, along with the accumulation of body fat and slowing down metabolism. This loss of muscle mass can eventually make it difficult to perform everyday tasks such as opening cans, getting up from a sitting position, carrying groceries and pulling out a suitcase.

The best way to deal with this loss of strength or increase your current strength is to take part in a weight training program. In fact, in just 10 weeks of weight training, you can improve your physical performance, movement control, walking speed and functional independence.

In addition, weight training also affects flexibility. You will not only notice an increase in the range of motion, but also allow you to develop greater mobility. This is especially important for people with weaker muscles, who tend to have lower flexibility and range of motion.

Recommendations

You should aim for weight training at least 2 days a week. Include exercises that target all the major muscle groups of your body — legs, hips, back, chest, stomach, shoulders and arms. These exercises should be performed in addition to physical activity, such as walking, running, swimming or cycling.

To maximize the health benefits, do exercises to strengthen the muscles to the point that it will be difficult for you to do another repetition without help. From 8 to 12 repetitions per exercise, which is considered one approach. Ideally, you should aim for 2 or 3 approaches.

Reduces the risk of disease

When most people think about the health of their heart or about reducing the risk of diseases, they think about exercises for the cardiovascular system. But weight training plays a role in reducing the risk of developing certain diseases, such as diabetes and cardiovascular diseases.

Improves bone balance and density

When you do strength training, you not only improve your balance and posture, but also increase bone density. These improvements are especially important because they can help prevent injury and chronic pain. They are also important when you get old.

Manage your weight and speed up your metabolism

Weight gain is often seen as a natural part of the aging process, but weight training can reduce weight gain as well as help you control weight.

The acceleration of metabolism occurs due to the build-up of muscle mass. In addition, muscles tend to be metabolically more efficient than body fat. Thus, replacing fat deposits with muscles allows you to burn more calories at rest.

But the benefits don't end there. Weight training also increases the metabolic rate up to 72 hours after the end of the workout. This means that you continue to burn calories a few hours, and sometimes even days after a workout.

Improves mental health

Weight training can also have a positive impact on mental health. People with mild to moderate depression who do strength training twice a week have reduced symptoms compared to those who do not do strength training.

Also, you don't need to lift heavy weights or exercise every day to see the benefits. Using small and medium weights that are lighter than 70% of what you can lift in one rep has the greatest positive impact.

Strength training can also help boost self-esteem. They also promote the release of mood-enhancing endorphins, which can play a role in a good mood.

Result

Weight training can bring untold benefits to your health and make everyday activities easier, such as shopping for groceries, working in the yard and getting out of bed without straining your back. It can also reduce the risk of illness, improve mental health and give you more balance and stability. For these reasons, you should consider including weight training in your daily routine.

But before you start any strength training, consult with your doctor, especially if you have had any injuries in the past. As for recommendations on the correct performance of strength exercises, a certified personal trainer can show you how best to make a daily routine and make the necessary adjustments.