May 17, 2022
5 Ways Strength Training and Protein Timing Can Enrich Your Life
We know that keeping our cardiovascular system in top shape by getting at least 150 minutes of moderate aerobic exercise per week is a key to a healthy lifestyle, but strength (resistance) training is also just as important.
By doing just 30 to 60 minutes each week of resistance training (lifting weights, yoga, Pilates, etc.) can bring on several health benefits, and eating enough protein (25 grams for women; 30 grams for men) can make the process of building and maintaining muscle even more efficient.
Centers Health Care has a look at five ways that strength training—with the addition of “protein timing”—can lead to great health benefits.
- Brain Health
In a study of seniors in a retirement community, the results found that those who had stronger arms and legs were less likely to develop Alzheimer’s or other forms of dementia than those who had weaker extremities.
- Keeps Weight Under Control
The mix of protein and strength training allows the body to be more efficient in storing and using energy. A study found that there’s a much higher risk of unwanted weight gain in those who have a low level of muscular fitness.
- Cuts Heart Disease Risk
Greater muscle strength leads to a decrease in the risk of high blood pressure, high cholesterol, and high blood sugar, all of which are risk factors for heart disease.
- Better Chance of Surviving Cancer
Studies of men with prostate cancer and women with breast cancer showed that having lower levels of muscle mass led to an increase in both recurrence of the cancer or a lower chance of surviving it in the first place.
- Can Fight Off Depression
One study of adults 54 to 89 found that those with stronger arm and leg strength had fewer symptoms of depression than those with weaker results.