New research is showing that lifting weights may have an effect on lifting a person’s mood. It has already been established that exercise can reduce symptoms of depression but until recently most of this evidence had to do with studies based on the effects of aerobic exercise. In 2017 research on the positive effects of resistance training on anxiety were published in JAMA Psychiatry but that particular research did not address the effects on depression. These researchers decided to reevaluate 200 previous studies to see if they could determine if indeed weight training eased symptoms of depression. What they found was all subjects had a decrease in depression no matter how severe the symptoms were. It did not matter how often they weight-trained, whether it was 2 times or 5 times a week. What mattered was consistency. The reduction on levels of depression seemed to occur no matter what age the subject was. The results did not suggest that resistance training was better then aerobics or medication but it showed that there is also another avenue to explore when someone suffers from depression.
Studies show that as we age normal weight gain is one to two pounds a year. Along with this gain is a loss of muscle mass and a gain in fat tissue which is metabolically less active. An ideal weight loss program should include a weight training regimen. For every pound of weight we lose a majority of it is lost in muscle. The benefit of working with weights is to enable a person to hold on to much of the muscle which otherwise would be lost. A study was conducted at Forest University of Winston-Salem, N.C.. There were 249 participants all from different ethnic backgrounds. All of the participants diets were reduced by 300 calories a day. Group 1 dieted but did not exercise. Group 2 added a walking routine and group 3 added weight training. At the end of 18 months the group who trained with weights retained more muscle mass and an increase in overall strength. The researchers concluded that weight training might be the best way to supplement walking while reducing calorie intake.
After an injury, not only athletes but also physically active people have one thing on their mind. How can I get back in the game. This kind of thinking can backfire and short circuit recovery. Post-traumatic osteoarthritis can exhibit itself decades later if adequate attention is not given to rehabilitation. Previously thought of as a disease which affects senior citizens it is now becoming prevalent in younger people as well. The odds of developing osteoarthritis after not treating an injury properly are six to one. According to research done by a team at the University of Iowa, it is the protective cartilage at the ends of the bones that is often damaged. These tissues are what cushion and stabilize bone and need sufficient time and care to heal properly. Osteoarthritis can be prevented or even seriously curtailed. Physical therapy which includes a program of strength and flexibility to all the supporting muscle groups can produce positive effects. For example, if a knee is injured attention should be given to strengthening the quads, hamstrings and hip muscles. Moderate activity is encouraged as long as it does not stress the particular joint in question.
According to new research, heat may be much more beneficial for muscle recovery then ice. Researches at the Karolinska Institute in Sweden invited fit men and women to be tested on arm-peddling machines. The exercise was designed to exhaust arm muscles with periods of slow and intense intervals. Once the glycogen (carbohydrate fuel source) storage was depleted in the muscles they no longer had any strength. After which they slipped cuffs on their arms that were pre-heated to 100 degrees F or chilled to 5 degrees F by the coils within them. It turned out that the muscles recovered quicker with heat but only if it was accompanied with a resupply of glycogen. Because of this experiment researchers feel that after a long marathon it may be best to sit in a relaxing warm bath while eating a chocolate bar.