Through a variety of scientific studies in recent years, the knowledge has deepened that a muscle training regardless of age and gender can significantly contribute to the promotion of health, well-being, performance and quality of life. We provide you with eight exciting arguments as to why muscle training is so beneficial for your health.
8 reasons why regular muscle training is necessary
We are forced to bring back a certain minimum of muscular activity into our everyday lives in order to counteract the negative effects of a technological life, "says Dr. Klaus Zimmermann, lecturer in sports science at Chemnitz University of Technology.
Only in this way, for example, can the movement-related diseases, which are increasing, be effectively prevented. To illustrate the need for a systematic life-integrated muscle training, Zimmermann cites eight reasons:
1. Preservation of muscle mass and muscular performance
Without muscle training, the human loses over a third of his muscles and strength in the course of his life. As you age, the muscles atrophy. They become thinner, weaker and tire even faster. In addition, there are significant losses of muscle elasticity, whereby the mobility is impaired.
In contrast, research shows that people who practice muscle training at the age of 70 regularly have approximately the same muscle mass and muscle capacity as untrained people at the age of 30. By muscle training you can therefore - at least as far as the muscles are concerned - in a way "40 years 30 remain". The trainability of the muscles is retained until the retirement age.
2. Promotion of mobility
The maintenance of muscle mass and muscular performance that is possible through training into old age also promotes everyday mobility and mobility. For example, increasing the strength of the leg muscles in old age leads to an increase in walking or stair climbing speed and to the improvement of balance.
In addition, the risk of falling and the associated risk of injury (including bone fracture risk) is significantly reduced. In addition, muscle training creates the essential prerequisites for being able to fully pursue physically demanding hobbies such as gardening, hiking, cycling, swimming, tennis, surfing, skiing or golf, even as you get older.
3. Stabilization of posture
The musculature is the stabilizer of posture. Your training has a positive effect on posture. A balanced expression of the whole body musculature can effectively prevent postural weaknesses, flaws and injuries, which increasingly begin in childhood and adolescence.
Thus, for example, their attitude error "hollow back" mainly due to a weakening of the abdominal, gluteal and posterior thigh muscles and a shortening of Hüftbeuge- and lower back muscles due. Through targeted muscle strengthening and stretching these muscle imbalances can be prevented or eliminated and thus the correct posture maintained or restored.
4. Functional security of joints and spine
The better the expression and functioning of the muscles, the more effectively it can secure, relieve and protect the joints and spine. For example, when climbing stairs or when getting off the bus or train, the joints of the lower extremities and spine are burdened with several times the body weight.
At the same time, it could be demonstrated that a strong joint and spinal musculature "buffered" these loads and thus reduced them by 50 percent. This is effective to prevent the wear of joints and spine. Even if the joints or spine are already damaged, exercising the muscles can significantly reduce discomfort (eg, knee or back pain) and improve mobility.
5. Protection against osteoporosis
In numerous studies, a correlation between muscle mass and strength on the one hand and bone mass on the other hand was found in different body regions. In other words, people with more muscle and strength also have higher bone mass.
Muscle strength training can therefore build not only muscle mass and strength, but also bone mass. This is associated with increased bone strength and reduced risk of breakage. This can be counteracted often occurring in old age bone loss (osteoporosis) and the resulting increased bone fracture risk (eg vertebral body fractures or femoral neck fractures).
6. Prevention of obesity and metabolic diseases
The musculature is next to the liver, the largest and most important metabolic organ. It is the oven where the calories are burned. If it comes in the course of life to the loss of muscle and muscle activity, are consumed daily fewer calories, which promotes the overweight.
Muscle strength training, on the other hand, can heat up the kiln of calorie burning. On the one hand, this happens because of the buildup of muscles, which means that even at rest (eg when sleeping) more calories are used. On the other hand, the training itself increases the calorie consumption to 3 to 5 times the normal daily activities.
Muscle strength training can build muscle and reduce fat. It effectively helps to combat obesity and the associated sequelae such as diabetes type II, lipid metabolism disorders, high blood pressure, arteriosclerosis and even heart attack.
7. Relieving the heart and circulation
The muscle strength acquired through training and improved muscle circulation significantly influence the cardiovascular load during strenuous everyday activities such as climbing stairs or carrying shopping bags or suitcases.
In coping with the same force requirement, the "stronger" has to work harder and heart rate and blood pressure rise less. The latter leads to a reduction in the oxygen demand of the heart muscle with simultaneously improved oxygenation, which amounts to counteracting a heart attack.
In addition, the muscles of the lower extremities in particular function as muscle pumps. When the muscles contract, the blood vessels (veins) are compressed and thus the blood is transported to the heart. Here, too, a fully functioning musculature relieves the heart, which is actually responsible for the blood transport back. Last but not least, venous diseases (eg varicose veins) can be prevented.
8. Promote nervous system and psyche
The vast majority of the nervous system is responsible for controlling muscle activity. Only by regular muscle activity, these nerve regions can be kept functional until old age, which is an essential condition for unrestricted physical performance. Muscle training also has a positive influence on mental health and mood.
Muscular activity usually makes you feel more balanced, calmer, more relaxed, more relaxed, and happier than before. In addition, the mood can be improved in the longer term by reducing depression and anxiety. An essential explanation for this enhancing or mood-enhancing training effect is to be seen in the increased release of neuropeptides - popularly called "happiness hormones" - during the muscular activity.
In addition, muscle training strengthens self-esteem and self-confidence due to the associated increase in performance and positive physical changes, which in turn contributes to greater psychological stability.
In addition to the above reasons, the significance of muscle training also points to the fact that the health effects of endurance training are determined by it. Zimmermann comments: "On the one hand, those who have more muscle because of strength training burn more calories while walking, jogging, swimming, cycling or cross-country skiing and thus can optimize their health effectiveness." Secondly, the state of the muscles determines the resilience of the joints and spine during endurance activities.
For example, during jogging, the joints of the lower extremities and the spine are loaded with about twice the body weight at each step. Only well-developed muscles through muscle training can "buffer" these strains and help prevent joint damage in the long run. "Strength training is therefore an indispensable preparatory as well as accompanying measure for health-oriented endurance training.
In summary, the lecturer estimates that the health and performance-enhancing effects of muscle training go far beyond the muscles and more or less capture the entire organism. "There is no medication and no other measure that has a comparable range of effects Regular moderate muscle training helps to increase vitality, vitality and vitality, enabling a healthy and contented aging and giving more life to the years, " says Zimmermann.