Entered 2024.01.01 17:30 Views 162 Entered 2024.01.01 17:30 Modified 2024.01.01 15:15 Views 162 As a result of sleep-deprived people consistently engaging in strength training such as lifting equipment or doing push-ups, aerobic exercise It has been shown to sleep better than humans. [사진=클립아트코리아]
It is generally known that aerobic exercise such as walking or running is good for sound sleep. However, research has shown that strength training is more effective than aerobic exercise for sleeping well. As a result of sleep-deprived people who consistently did strength training such as lifting equipment or doing push-ups, it was found that they slept 17 minutes better than people who did aerobic exercise such as jogging or cycling.
According to a research team at Iowa State University, the group that did aerobic exercise or a combination of aerobic and strength training had an average of 23 minutes more sleep per night, while the group that only did strength exercise had an additional 40 minutes of sleep. Aerobic exercise is often recommended for people with 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 decrease starting in your 30s. Studies show that muscle loss increases significantly once you reach your 60s. Strength training can’t stop muscle loss that occurs as you age, but it can slow its progression. If you maintain your muscles longer, you can perform other exercises more vigorously, such as walking, running, or cycling.
◆ Beneficial for weight loss and reduces side effects
To lose weight, you must create a calorie deficit by burning calories through exercise or reducing calorie intake. Stretching muscles through strength training is also effective in burning calories. However, when you lose weight, the amount of muscle can 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 is essential to balance this. Strength training can prevent you from becoming weak and helps build strong muscles in areas where you have lost weight.
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◆ Reduces risk of injury and fatigue
Joints support and move the body by making bones and muscles work together. As we age, if we do not engage in physical activity, our joints become weak and prone to pain. Ultimately, weakened joints are prone to injuries such as falling, spraining, or picking up objects. Additionally, weak muscles can lead to poor balance, which increases the risk of injury from falling.
However, strength training can improve your body balance and movement, which can support and protect your body in the event of a fall, sprain, or injury. Additionally, fatigue is reduced and physical strength is improved, helping you to continue working or doing household chores.
Reporter Kim Soo-hyun
ksm78@kormedi.com
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2024-01-01 08:31:11
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