Posted on 01.01.2024 at 17:30 Views 0 Posted on 01.01.2024 at 17:30 Edited on 01.01.2024 at 15:15 Views 0 As a result of sleep-deprived people constantly engaging in strength training such as lifting equipment or do push-ups, aerobic exercises They have been shown to sleep better than humans. [사진=클립아트코리아]
It is generally known that aerobic exercise such as walking or running is good for deep sleep. However, research has shown that strength training is more effective than aerobic exercise for sleeping well. As a result, sleep-deprived people who consistently performed strength training such as lifting equipment or doing push-ups were found to sleep 17 minutes better than people who did aerobic exercises such as jogging or cycling.
According to a research team at Iowa State University, the group that did aerobic exercises or a combination of aerobic and strength exercises slept an average of 23 minutes more per night, while the group that did only strength exercises got more sleep. 40 minutes. . Aerobic exercise is often recommended for people who suffer from insomnia, but strength training has been shown to have a better effect on sleep. In addition to the effects of sleep, let’s look at three reasons why strength training is essential.
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◆ Maintain muscle mass and physical strength
Muscle mass begins to gradually decline starting in your 30s. Studies show that muscle loss increases significantly once you reach your 60s. Strength training can’t stop the muscle loss that occurs with age, but it can slow its progression. If you hold your muscles longer, you can perform other exercises with more vigor, such as walking, running or cycling.
◆ Helpful for weight loss and reduces side effects
To lose weight, you need to create a calorie deficit by burning calories through exercise or reducing your calorie intake. Stretching your muscles through strength training is also effective for burning calories. However, when you lose weight, the amount of muscle may also decrease. Therefore, it is very important to maintain muscle mass as you age.
Especially when you suddenly lose a lot of weight due to dieting, strength training to maintain muscle mass is essential to balance this. Strength training can keep you from getting weak and helps build strong muscles in areas where you’ve lost weight.
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◆ Reduces the risk of injury and fatigue
Joints support and move the body by making bones and muscles work together. As we age, if we don’t do physical activity, our joints become weak and prone to pain. Ultimately, weakened joints are prone to injuries such as falls, sprains, or picking up objects. Additionally, weak muscles can lead to poor balance, which increases the risk of injury from falls.
However, strength training can improve the body’s balance and movement, supporting and protecting it in the event of a fall, sprain or injury. Additionally, fatigue decreases and physical strength improves, helping you continue working or carrying out household chores.
Journalist Kim Soo-hyun
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2024-01-01 08:31:11
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