Table of contents:
- Benefits of doing muscle resistance training
- 1. Prevent osteoporosis
- 2. Prevent sarcopenia
- 3. Helps you lose weight
- How often do you have to train your muscle endurance to achieve the above benefits?
Most people choose to exercise just to burn fat. But the real benefits of exercise are not only that. Exercise, especially muscle resistance training, is also important for maintaining muscle strength, so that muscle mass does not decrease rapidly. Preventing muscle mass loss is important so that you avoid osteoporosis and sarcopenia, so that you can do anything in old age. Not only that, preventing muscle mass loss can also prevent you from gaining excess weight.
Benefits of doing muscle resistance training
Running may be one of the simple sports that you often do to lose weight and keep in shape. However, it turns out that there are a lot of simple exercises that are easy to do and more beneficial for you. One type of exercise that you should not skip is muscle endurance training.
Some of the benefits of doing muscle resistance training are:
1. Prevent osteoporosis
Osteoporosis is bone loss characterized by weakness in the bones. This then makes the bones vulnerable to fractures, especially in old age. However, by doing muscle endurance training, this seems to be avoided. Muscle resistance training can make your muscles and bones stronger. The more often the bones are weighted during resistance training, the stronger the bones are formed.
2. Prevent sarcopenia
Not only osteoporosis, another problem that is also often experienced by parents is sarcopenia. Sarcopenia is a loss of muscle mass, which can start when you are 30 years old. This can cause you to lose strength and leave you immobile.
But you don't need to worry because muscle resistance training can help you avoid sarcopenia in old age. This is because muscle resistance training can increase muscle strength and endurance. Thus, it prevents you from losing muscle mass.
3. Helps you lose weight
Yes, muscle resistance training is actually better able to help you lose weight. The more often your muscles work, the more muscle mass you will have. This means that the more calories your body can burn for energy.
This is very profitable for you. Why? By having large muscle mass, the body will burn more calories and this can take place even if you are not exercising. Not only that, well maintained muscle mass can also help maintain your body's metabolic rate, thereby preventing you from gaining excess weight.
How often do you have to train your muscle endurance to achieve the above benefits?
Each year after you pass the age of 30, you can lose between 3-8% of muscle mass, depending on your activity level and nutritional status. However, you can prevent this by doing muscle resistance training. The more active you are in the activity, the less muscle mass you lose each year.
Therefore, it is recommended that you do regular exercise, especially sports that train muscle endurance. Examples of exercises that can work towards muscle endurance are weight lifting, yoga, pilates, or other weight-bearing movements (such as planks, push-ups, and squats).
The American College of Sports Medicine recommends that you do muscle resistance training 2-3 times per week for at least 20 minutes. Do each of the exercise options above in an 8-12 count of 2-3 sets.
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