Newcomers to the gym may wonder about the pace at which weightlifting will yield noticeable results.
Exercise has been shown to have numerous benefits for both physical and mental health, particularly in older adults. According to a study published in the Journal of Gerontopsychology and Geriatric Psychiatry, regular exercise can help fight depression in older adults.
Another study in the Journal of Alzheimer's Disease suggests that high-intensity interval training (HIIT) may help improve brain health by increasing the production of brain-derived neurotrophic factor (BDNF), a protein that promotes the growth and survival of neurons.
When it comes to building muscle, high-intensity resistance training has been found to be particularly effective. A study in the Journal of Strength and Conditioning Research reported that high-intensity resistance training can help increase the number of muscle fibers recruited during exercise, leading to greater muscle growth. Another study in the same journal found that high-intensity resistance training can help improve muscle strength and power.
The effects of resistance training frequency on muscle hypertrophy have also been explored. According to a study in Sports Medicine, the time course for arm and chest muscle thickness changes following bench press training has been studied, as well as a comparison of muscle hypertrophy following 6-months of continuous and periodic strength training.
Regular exercise has been found to reduce the risk of developing type 2 diabetes. A study in the American Journal of Preventive Medicine reported that the risk of developing type 2 diabetes was reduced by up to 58% in individuals who engaged in regular physical activity. Another study in the same journal found that regular exercise can help reduce the risk of developing type 2 diabetes.
In addition to its physical benefits, exercise has been found to have positive effects on cognitive function. A study in the Journal of Geriatric Psychology and Neurology found that regular aerobic exercise can significantly improve cognitive function in older adults. The same study also reported that improved cognitive function was associated with increased hippocampal volume, a region of the brain critical for memory and learning.
Resistance training has also been found to have positive effects on bone health. A study in the Journal of Sports Sciences found that resistance training can help improve bone density and reduce the risk of osteoporosis.
However, it's important to note that exercise is not without its risks, particularly for older adults. According to a study in the Journal of Strength and Conditioning Research, the effects of resistance training on muscle hypertrophy have been explored, but it's important to be aware of the signs of overtraining, such as fatigue, decreased performance, and increased susceptibility to illness.
In conclusion, exercise is a powerful tool for health and wellness, with numerous benefits for physical and mental health. However, it's important to approach exercise with caution, particularly for older adults, and to be aware of the risks and signs of overtraining.
References:
- American Council on Exercise
- Hone Health
- Interventional Medicine and Applied Science
- National Academy of Sports Medicine
- Sports Medicine
- Journal of Gerontopsychology and Geriatric Psychiatry
- Journal of Alzheimer's Disease
- American Journal of Preventive Medicine
- Journal of Sports Sciences
- Diabetes
- Health Watcher
- Journal of Geriatric Psychology and Neurology
- Blissy
- Ridgeview Medical Center
A fitness-and-exercise training program, focusing on high-intensity interval training (HIIT), may potentially contribute to science's understanding of brain health by increasing the production of brain-derived neurotrophic factor (BDNF), a key protein that promotes the growth and survival of neurons, according to a study in the Journal of Alzheimer's Disease. In the realm of weight-management and health-and-wellness, regular exercise, including resistance training, has been found to reduce the risk of developing type 2 diabetes by up to 58%, as reported in the American Journal of Preventive Medicine.
