Youth Health foundation

Many individuals focus solely on cardio exercises, missing out on the significant benefits of resistance training. Personally, I’ve seen my own parents exclusively walk as their only form of exercise. This was due to worries that they had with resistance training. In my last article, I addressed these common worries. In this one, I will highlight the positives that come with lifting. While cardio is essential for cardiovascular and respiratory health, resistance training is equally crucial for overall well-being. Here’s why:

1. Muscular and Bone Health: Lifting weights strengthens not just your muscles but also your bones. Putting forces on your bones through resistance training is particularly important as you age, as it helps to prevent conditions like osteoporosis or arthritis. 
2. Disease Prevention: Regular resistance training has been shown to lower the risk of chronic diseases, including type 2 diabetes, heart disease, and certain cancers. It also improves insulin sensitivity and glucose metabolism.
3. Cognitive Benefits: Emerging research suggests that resistance training can help stave off neurodegenerative diseases like Alzheimer’s. Exercise promotes the release of brain-derived neurotrophic factor (BDNF), which supports brain health and cognitive function.
4. Functional Strength: Improving your muscle strength enhances your ability to perform everyday tasks more efficiently and safely, reducing the risk of falls and injuries. If you can pick up 200 pounds off of the floor (which is a very realistic and attainable goal after just a couple years of quality training), then it would be practically impossible for you to, say, pull your back unloading groceries or picking up a baby. The increased bone strength, muscular capabilities, and balance garnered from strength training massively reduces your proclivity to injuries of all kinds.
5. Metabolic Health: Muscle mass plays a significant role in metabolic health. More muscle mass means a higher resting metabolic rate, which helps in managing weight and reducing body fat. 

Balanced Approach: Cardio and Lifting

Cardio and resistance training are not mutually exclusive; in fact, they complement each other perfectly. Cardio exercises, such as running, cycling, and swimming, improve heart and lung health, endurance, and overall stamina. On the other hand, lifting weights boosts muscular strength, bone density, and metabolic rate.

Creating a Balanced Workout Routine:

• Cardio: Aim for at least 150 minutes of moderate-intensity or 75 minutes of high-intensity cardio per week. This can include activities like brisk walking, running, cycling, or swimming.
• Resistance Training: Incorporate strength training exercises at least twice a week, targeting all major muscle groups. This can be done using free weights, machines, resistance bands, or bodyweight exercises.

A well-rounded fitness regimen that includes both cardio and resistance training is essential for optimal health. Not only will it help in building a stronger, leaner body, but it will also contribute significantly to long-term health and well-being. So, don’t be afraid to pick up those weights—your body will thank you for it.