Contents:
- Medical Video: How Does Exercise Impact Weight Loss?
- The benefits of doing muscle endurance exercises
- 1. Prevent osteoporosis
- 2. Prevent sarcopenia
- 3. Helps to lose weight
- How often do you train muscle endurance to achieve the benefits above?
Medical Video: How Does Exercise Impact Weight Loss?
Most people choose to exercise only to burn fat. But the benefits of exercise are not only that. Exercise, especially muscle endurance exercises, is also important for maintaining muscle strength, so that muscle mass does not decrease quickly. Preventing loss of muscle mass is important so that you avoid osteoporosis and sarcopenia, so you can be free to do anything in old age. Not only that, preventing loss of muscle mass can also prevent you from increasing excess weight.
The benefits of doing muscle endurance exercises
Running may be one of the simplest sports that you often do to lose weight and maintain fitness. However, it turns out there are many simple sports that are easy to do and more beneficial for you. One type of exercise that you should not miss is muscle endurance training.
Some of the benefits of doing muscle endurance training are:
1. Prevent osteoporosis
Osteoporosis is bone loss characterized by weakness in the bone. This then makes the bones vulnerable to fractures, especially in old age. However, by doing muscle endurance exercises, this seems avoidable. Muscle endurance training can make your muscles and bones stronger. The more often the bone is given a load when doing resistance training, the stronger the bone is formed.
2. Prevent sarcopenia
Not only osteoporosis, another problem often experienced by older people is sarcopenia. Sarcopenia is the loss of muscle mass, which can start when you are 30 years old. This can cause you to lose strength and make you free to move.
But you don't need to worry because muscle endurance training can help you avoid sarcopenia in old age. This is because muscle endurance training can increase muscle strength and endurance. So, it prevents you from losing muscle mass.
3. Helps to lose weight
Yes, muscle endurance training is more able to help you lose weight. The more often your muscles work, the more muscle mass you have. That is, the more calories your body can burn to make energy.
This is very beneficial for you. Why? By having a large muscle mass, the body will burn more calories and this can take place even if you are not exercising. Not only that, well-maintained muscle mass can also help maintain your body's metabolic rate, thus preventing you from increasing excess weight.
How often do you train muscle endurance to achieve the benefits above?
Every year after you pass 30 years, you can lose between 3-8% muscle mass, depending on your level of activity and nutritional status. However, you can prevent this by doing muscle endurance exercises. The more active you are at activities, the less muscle mass you lose each year.
Therefore, you are advised to exercise regularly, especially sports that train muscle endurance.Examples of exercises that can train muscle endurance are lifting weights, yoga, pilates, or movements that hold back your own weight (like plank, push-ups, and squat).
The American College of Sports Medicine recommends that you do muscle endurance exercises 2-3 times per week for at least 20 minutes. Do each of the above sports choices in 8-12 counts of 2-3 sets.
