By Sarah Kirsh
When it comes to exercise there are two main types: aerobic or anaerobic. Aerobic exercise consists of cardiovascular exercises such as running, swimming, or biking. Anaerobic exercises on the other hand occur in shorter time intervals such as High-Intensity Interval Training (HIIT) or lifting heavyweights. While cardiovascular exercises burn more calories at the moment, lifting weights builds muscle, increasing your basal metabolic rate. But what are the other benefits of lifting weights and what is the science behind these benefits?
If you’re gonna lift heavy weights, you’re gonna build muscle. Muscle burns more calories than fat, so your metabolic rate even when resting will increase. If you’re looking to lose weight, this is the most effective tool because of its strong impact on metabolic weight and ability to burn fat. Maintaining and building ample muscle is essential especially as our bodies age. An increased basal metabolic weight is crucial as our bodies age and naturally slow our metabolism. As well, decreased body fat percentage lowers the risk for several health concerns including cancer and cardiovascular disease. As well, to further lower risk factors, building muscle and lifting weights improves the strength of bones and balance.
Biologically lifting weights has many impacts on the body. When you lift your body increases the production of the hormone testosterone and different growth hormones. This increases muscle mass and the growth of muscle, a term called hypertrophy. These hormones are triggered by heavy lifting which damages and tears the muscles already in place. Once these tears are made, the body initiates its natural immune system to repair the damage to the muscle fibers and myofibrils. These myofibrils increase in volume and create larger muscles. Moreover, there are several other chemical signals other than testosterone that are released from lifting. During exercise, adrenaline, serotonin, and calcium ions are released by the body. Adrenaline, or epinephrine, is used to provide energy during an intense workout. Serotonin is the body's neurotransmitter for joy and happiness creating endorphins. This hormone as well aids the body in sleep quality and the gastric system. A lack of serotonin can lead to depression, so the additional release of this hormone is highly beneficial for mental health. Lastly, calcium ions are released as the muscle contracts to allow for nutrient supply to the damaged muscles.
There are so many beneficial long-term impacts to lifting weights. Your body will be stronger for it and will be altogether healthier.
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