Over the years, many people have had varied misconceptions about weight lifting. The plethora of data online and in literature materials has misled many individuals from staying fit. Others have ended up foregoing the exercise in fear of disappointing results.
One of the most popular myths is that lifting weights bulges one’s body. This notion has discouraged many women from lifting weights. However, muscles can only grow to healthy levels if one is consuming a lot of calories. Other people have boycotted weight-bearing programs believing that their muscles become fatty once they stop exercising.
This information is untrue since muscles play a pivotal role in burning fat. The other common myth is that it is better to work one muscle group per day, resulting in “leg day” or “muscle day” trends. Unless one is a body builder, it is important to apply compound workouts for effective results.
For long, weightlifters have believed that to achieve quick results, they should lift heavier weights. This is not the case given that researchers found out that lifting light weights repeatedly is as effective as lifting heavy weights in fewer intervals. A research study conducted by Journal of Rheumatology revealed that people with knee joint pain reduced the pain by 43 percent when they lifted weights.
These findings debunk the myths that lifting of weights is bad for joints. Does weight lifting cause high blood pressure and decrease flexibility? No, the exercise lowers blood pressure and makes the heart healthier overtime while also improving flexibility when done correctly.
Many people believe that machines are more effective than free weights. On the contrary, weight machines limit the body’s range of motion while lifting weights enhances muscles, resulting in greater strength gains.
Benefits of Weight Lifting
With the common myths dismissed, it is important to understand the benefits of weight lifting. Weight lifting has great cardiovascular benefits. As mentioned above, the routine helps in lowering blood pressure in a similar way as when one is using medication. Since the exercise helps to build muscles, one burns more calories even when sitting still, compared to other exercises. For those looking to achieve perfect slim, lean bodies, weights are the perfect solution. Lifting weights helps an individual to have a better body shape compared to endless hours on the elliptical.
The 2014 research by UCLA revealed that the more muscle mass, the lower the risk of death. Weight-bearing workouts help to maximize and maintain muscle mass, hence prolonged life. Workouts, including weightlifting, help the body and mind to relax. This way, an individual enjoys a better sleep. Lifting weights takes the shortest time possible. According to Runner’s Times, 30-60 minutes a week can be enough to trigger changes in the body.
Even with less training time, the progress is noticeable, leaving an individual satisfied with his or her goals. Weight-bearing exercises help people to boost body balance while improving their mental health. As people age, they tend to lose strength and balance. Resistance routines improve an adult’s strength and balance by 30 percent. For improved mental health, individuals should consider strength training, which reduces anxiety and depression, thus making one happier. Lastly, this exercise increases the bone density, hence reduced risk of bone fracture.
