How long does strength training last? What are the effects of strength exercise?

Having strong muscles is the dream of many men. These muscles will make them look more masculine. If you want to develop muscles, the best way is to do strength training. Sufficient strength training will tear your muscles apart and restore your muscles to grow. So how long do you think strength training will take? What are the effects of strength training? Let’s take a look at the fitness knowledge together!

How long does strength training take?

　　For strength training, 15-20 minutes can be done. For some people who have just started fitness, they will stay in the gym for several hours and then use all the fitness equipment once. However, this exercise method is actually wrong, because this unplanned exercise method will not only fail to achieve the ideal exercise effect, but also cause muscle soreness. If you are not careful, it will cause exercise damage. Therefore, newcomers who have just started strength training should do 15/20 minutes of training every day, which can also be flexible. Combined training to achieve better exercise results.

The efficacy of strength training

Strength training increases bone density

Strength training increases muscle and bone density

Strength training increases muscle and bone density. Dr. Nelson's research shows that women do not lose any bone density during strength training. In the entire study, they actually obtained an average of 1% of bone in the buttocks and spine. Women without exercise lost 2% to 2.5% of bone density at the same time. Arizona Another study showed that women, spinal and hip bone density increased by 3% after 18 months of strength training. Strength training offsets depression. Strength training offsets long-term depression among men and women aged 32 years old. Nasinger, MD, and colleagues at Tufts University divided people with depression into two groups. They asked half of them to undergo strength training while the other half received health information. Three months later, 16 members felt better and no longer met the criteria for depression. A Harvard study also showed that 10 weeks of strength training reduces clinical depression Symptoms.

Strength training can reduce the risk of diabetes

Adult type diabetes, (Type 2) Diabetes is an increasingly serious problem, with more than 14 million Americans suffering from this disease. Studies have shown that strength training can improve the body's glucose utilization by 23% in just four months. During exercise, muscle contraction and relaxation, and energy comes from sugar. To meet this energy requirement, your body uses sugar in your blood to lower your blood sugar levels.

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