Artists love retraining! 6 powerful ways to lose fat and fight osteoporosis

Many artists like weight training, including Jay Chou, Liu Genghong, etc., who have developed a mermaid line. Female artists are no exception, including Elva Hsiao, Jolin Tsai, etc., who are also supporters of weight training to sculpt their bodies. Why is weight training so attractive? An American health website proposes six major benefits of weight training, which can help you lose fat, turn into muscle, and live a more confident life.

Weight training is a type of exercise designed to increase muscle strength and size. Use the force generated by the contraction of skeletal muscle tissue in different parts to counteract gravity and exercise the muscles.

It is common for office workers who sit for long periods of time and do not like to move to frequently complain about lower body obesity, pain in the shoulders, neck, waist and back, and even osteoporosis. In fact, the biggest problem is the lack of muscle strength. Weight training not only burns fat, shapes the body, and eliminates pain, it also has many unexpected benefits.

Weight training is a type of exercise designed to increase muscle strength and size. Use the force generated by the contraction of skeletal muscle tissue in different parts to counteract gravity and exercise the muscles. The American website "Livestrong" points out that weight training can effectively improve overall physical fitness, and sorts out the six major benefits of weight training:

6 benefits of weight training:

★Turn fat into muscle

According to a study published in the Journal of Cell Metabolism, weight training can convert fat into "type II muscle fibers", effectively improving the overall metabolic rate. Experiments on mice found that even if a diet is high in fat and sugar, as long as the proliferation of type II muscle fibers is enhanced, the fat will turn into muscle and the body will no longer appear fat.

During weight training, muscle tension increases, allowing the bones to "feel" the external pressure and produce a "counteracting" reaction, which can increase the mineral content in the bones and improve bone strength.

★Eliminate back pain

It's easy to experience lower back stiffness and pain when sitting at a desk all day. This is because the core muscles are not strong enough to support the pressure caused by the spine, causing discomfort. American fitness expert John Carrico recommends that you must focus on hip and hip joint exercises, such as squats to expand the hip muscles, as well as abdominal muscle exercises and strengthening the core muscles to have the strength to support the entire torso, improve poor posture, and eliminate back pain.

★ Fight against osteoporosis

Everyone cannot avoid the loss of bone and muscle density during the aging process, and may even develop osteoporosis. The damage caused by bone loss is even more dangerous for women whose bones are already relatively small, and may increase the possibility of fractures. During weight training, muscle tension increases, allowing the bones to "feel" the external pressure and produce a "counteracting" reaction, which can increase the mineral content in the bones and improve bone strength. Aerobic exercise, by contrast, does not produce enough stress and is therefore less effective in preventing bone loss.

★ Reduce the risk of diabetes

In addition to a balanced diet, diabetes prevention can also start with muscle training. A research report published in Nature Medicine pointed out that weight training helps control blood sugar because it increases the growth of white muscle, which consumes glucose to produce energy. In addition, a study sponsored by the U.S. Institute of Health found that if adult men performed weight training for an average of 150 minutes per week (30 minutes each time for a total of 5 times), their risk of developing diabetes would be reduced by 34%. If aerobic exercise is added, the risk can be reduced by 59%.

Lowers blood pressure

A study by Appalachian State University in the United States found that blood pressure can drop by 20% after 45 minutes of gravity training. This result is even better than taking blood pressure lowering drugs. However, for people who do not do regular weight training, the blood pressure-lowering effect can only last for 30 minutes, but for people who do regular weight training several times a week, the blood pressure-lowering effect can last for 24 hours.

Weight training should be planned according to personal ability and follow the principle of progression. Do not blindly choose the heavier the better training method. Allow the muscles to adapt slowly before increasing the weight load they can withstand.

★Show confidence and beauty

The English idiom “Runner’s high” describes the high that comes with running. When exercising, the human body produces endorphins, which bring about a feeling of happiness and joy. Studies have shown that aerobic exercise such as running and swimming and anaerobic exercise such as weight training can bring people the same pleasure, and long-term exercise can also reduce the feeling of depression and inhibit the onset of depression. In addition, the process of converting fat into muscle during weight training can sculpt lines, improve body posture, and allow people to show full confidence and beauty from the inside out.

【Reminder for heavy training】:

The most important thing in developing any exercise habit is taking the first step and having the motivation to stick with it. Coach Carrico suggests that friends and family can get together to exercise and motivate each other to achieve the goal of burning fat and shaping the body more effectively.

Domestic fitness expert Jimmy Ho reminds that weight training should be planned according to personal ability and based on the principle of gradual progress. Do not blindly choose the heavier the better training method. Let the muscles adapt slowly and then increase the weight load that they can bear. In addition, the movements must be accurate and the breathing must be stable and regulated to avoid sports injuries or accidentally exercising the wrong muscle groups.