Health Effects of Strength Training
Strength training is an integral part of the training process in many sports, sports games, as well as in physiotherapy or in the treatment and prevention of various diseases for better quality of life. Recently, the power training is much more discussed and is also used by recreational athletes. The power load has much more positive and healthy beneficial effects than several years ago.
Medical effects of force exercises
Through strength training, muscle strength and performance occurs. This results in many positive health effects that are very significant mainly in older people. Nowadays, there are no rational reasons to deny a wide population favorable health effects of force exercises as it was once.
Effects of power training
Strength training increases the sensitivity of cells for insulin. This is a result of a better glucose control (a lower insulin and pad doses) and lower glycolyzed HB values (long-term blood glucose control).
Suitable power training is an effective means of preventing and treatment of back pain whose most frequent cause is the lack of paravertebral muscle strength
Strength training and thus an increase in force improves life comfort (normal activity vs. Threadless thrills) of older people.
Strength training promotes reducing high blood pressure in peace.
Strength training improves proprioceptive functions (faster reply to proprioceptive incentives). Stability and coordination improves. For this reason, lower risk of falls, injuries and other injuries.
Increasing the force helps against osteoarthrosis. Strengthened muscles take part of the mechanical claims from passive joints, which acts on smaller irritation, pain and restriction of joint function.
Energy expenditure (higher basal metabolism) through strength training occurs. This contributes to a favorable energy balance and last but not least to significant decreasing body fat and weight loss. This results in an increase in muscle mass and "slow" oxygen debt phase.
Strength training increases bone density (bone density). This effect is very significant mainly in young persons in a preposterbital age. It is the strongest prevention against osteoporosis.
Strength training helps to accelerate the transport of food digestive tract. It is a prevention of circulation, diverticalulosis and colon cancer.
Improving endothelial function is caused by force training. Positive effects are diseases such as heart disease, pad and hypertension. Endothelial dysfunction deteriorates overweight (blood flow).
Traditional attitude toward power training
From the 1970s, the attitude towards the power exercises refusing. Only aerobic activities that were generally recognized as part of preventive medicine preferred. In force sports it was accepted as "necessary evil" and considered potentially harmful to the ordinary population. Strength training was about 1970 prohibited for children, older people, pregnant women and patients for heart disease, hypertension, diabetes mellitus, back pain, osteoarthes and osteoporosis. The most common argument that was used against power exercises was that they are accompanied by a significant increase in blood pressure which could cause complications of bleeding and ischemia.
Another today, the argument has already been rebuted that the power exercises increase room blood pressure, deteriorate hypertension. These arguments were unjustified at that time and unfortunately dominated today in the views of some of our doctors.
For example, for strength exercises weighing 70% 1RM (approx. 10 RM - once maximum) without the use of valsalv's maneuver (air retaining) is a systolic blood pressure comparable to pressure on aerobic exercises as running. Also, power training acts to reduce room blood pressure.
Today's attitude toward power training
Nowadays, different medical organizations recommend strength training as one of the strongest means of preventing and treatments of some diseases. Unlike 70 years, the strength training is recommended for patients with hypertension, cardiac diseases, osteoarthrosis, osteoporosis, back pain, diabetics, pregnant women, older people or children. Strength training is also recommended for tumor diseases, thyroid disorders, birth cardiomyopathies, cardiac insufienci, Down syndrome, neurological diseases and the like.
Studies prodating positive health effects of force training.
For strength exercise of paravertebral muscle, strength is improved by a few 100%. These measurements on special dynamometers testify to extreme atrophies and malfunctions of paravertebral muscles in patients with back pain.
Longitudinal training studies have shown strength training increased sensitivity of cells for insulin. The evidence is lower glycemia after dose of glucose and lower glycemia after the insulin dose.
In another similar study, the synergistic effect of the sensitivity of cells for insulin was significantly demonstrated in combinations of force and aerobic training in a group of 36 mentioned women with NIDDM (non-insulin-dependent diabetes mellitus). This improvement is in a tight relation to the loss of subcutaneous and visceral fat and raising muscle mass.
In a significant study, a positive effect of movement activity has been demonstrated to 3,000 latent diabetics compared to metformin and placebo for 2 years of follow-up.
For 13 weeks of strength training, a group of 60 years of patients accelerated by digestive tract transport. The control diet was 5 days prior to tests and reducing the GIT was from 41 to 20 hours (without changing the duration of the transport to the colon).
Energy expenditure was detected through strength training. 58-year men after 16 weeks of strength load increased their basal metabolism by 7.7%.
According to the US Geriatric Society of 2003, different falls are a problematic cause of older persons. 30% of the elderly as 65 years and 50% of older persons as 80 years falls at least once a year. 5% of them suffers fracture. 25% of patients over 65 with femur cervical (hip bone) will die within 6 months. The cost of treating medical complications of falls in the US was $ 5 billion per year.
For example, according to significant studies, after 60 years of life, the annual muscle force loss is 1.5% and power by 3.5%. 45% of women over 65 and 65% older than 75 years cannot lift 5 kg.
Based on another study, the strength training in seniors can improve the force of expenses of 189% and the force of the thighs of 87%, which was reflected in the speed of spontaneous walking (+12%), increasing the speed of walking into the stairs (+28%) and increases spontaneous physical activity (+34%).
Blood pressure on power exercise can exceed 300/200 Torr. The highest measured value was 480/350 Torr. Blood pressure in force exercises depends on intensity (resistance), number of repetitions, series, activated muscle mass and from Valsalv's maneuver. Significant meta-analysis about power exercise and room blood pressure talks about a positive effect of power training, with such training in the long term reduces room blood pressure.
Power exercises have beneficial health effects and lead to changes such as improving strength and muscle mass, which can not be achieved by aerobic exercises themselves. If the power exercises are used in the right manner, they represent a safe and effective means of preventing and treated a whole range of diseases and improve life quality. Nowadays among modern means of power training includes Core (training aimed at deep stabilization system), functional training, training with TRX, fitness training or intense forms such as HIIT (High Intensity Interval Training), crossfit, deficit techniques and the like.
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