18 Effects of high intensity strength training

I have a lot of stress, love whiskey and wine, cigars, chocolate, burgers, steaks, eggs, bacon, French fries, Iron Maiden and Metallica, a good Mano a Mano competition and am very direct, which is often misunderstood as choleric. I am just "a teensy bit" impatient. Okay, maybe I am a bit choleric, for me this is wonderful!

The big advantage I have from my self-taught forays into the depths of blogs, scientific papers and books on health and wellness, is that I know exactly how I can and must balance the negative effects of my lifestyle. So I always have enough Yin for my Yang. Can enjoy my life to the full. So this is what the power to enjoy life looks like to me:

I counter stress with my meditation practice and it's hard to be upset for long when you regularly realize how grateful you can be for the people in your life. During the week I eat a lot of vegetables and salad with good protein and few carbohydrates, take my omega3s, vitamin Ds and magnesium and drink only water, coffee and tea. No Sugar.

I buy all other pleasures with at least 30 minutes of exercise a day, a good sleep hygiene and the administration of 6-Minutikum Akut once a week, a preparation of the company AURUM with the active ingredient high-intensity strength training. The comparison is not too far-fetched, as the list of positive effects of high-intensity strength training reads like the package insert of a drug, which would probably be the holy grail of any pharmaceutical company:

6-Minute Acute

If strength training is done correctly and, as a result, your muscle mass grows, your body will benefit in all ways. As your muscle grows, all its subsystems must become more efficient to the same extent. This and the increased muscle mass itself provide the explanation for the following effects:

1. Organ failure in an accident

With the increase of muscle mass, other organs in our body increase their efficiency. So if you were to have a serious accident and go to the emergency room, your organs would break down more slowly thanks to your higher muscle mass. Hours or days delaying multiple organ failure and giving doctors time to stabilize you.

2. Lack of strength

The good news beforehand, if your strength is increasing from week to week, your muscle mass must be growing. The stronger you get, the lower the "metabolic effort" i.e. perceived effort of doing the same work. Example stair climbing: At home with elderly people who reported to us that the exact same stairs were suddenly no longer perceived as strenuous. The reason for this is that much fewer muscle fibers have to be recruited in a stronger muscle, thus relieving the cardiovascular system. The effect inevitably goes beyond the activities performed anyway. Opens up new possibilities for many of our clients. For example, a mountain tour with the children or the one or other downhill run with the skis during the winter holidays.

3. Colorectal cancer risk

A full 56% faster gastrointestinal transit time was seen in participants of a study after three months of strength training [1]. Slow digestion has been consistently linked to an increased risk of colon cancer. So again, the greater the muscle mass, the faster the digestion and therefore lower the risk of colon cancer.

4. Low resting metabolic rate

Muscles are expensive. At about 35 calories per kilogram per day, they consume almost 10 times the amount of fat, which requires only 4 calories per day [2][3]. So it's no wonder that our stone-age body starts losing muscle mass at the tender age of 25 if proper strength training is not done. If you don't pay rent, you have to leave. As a result, resting metabolic rate drops between 2-5% per decade. So if you want to burn 200-300 calories at any age without a guilty conscience, you should take a closer look at our program.

5. Blood sugar

23% faster glucose metabolism after only four months of regular weight training [4]. The inability to efficiently metabolize glucose, the uptake form of any dietary carbohydrate, is where most health problems begin. This inefficiency is the beginning of any diabetes 2 disease. Better glucose metabolism is my number 1 effect, the other reasons for this in points 6&14.

6. Diabetes

First, we need to understand how diabetes develops. If we humans don't exert ourselves much and consume too many processed carbohydrates like sugar, our muscles will be bulging with glucose, the human form of sugar storage. In order for the glucose to reach the muscle cell, it must receive the information that the hormone insulin transmits. However, our bulging muscle cells can no longer absorb glucose. It communicates this by shutting down the insulin receptors on its surface so that no further glucose is stored. Unfortunately, in response, the body simply produces more insulin because the glucose in the blood can't stay there or else there is a risk of hyperglycemia. Glucose is transported to the liver, where it binds to fatty acids. The only cells that now respond to insulin are the fat cells. So the glucose-fatty acid compound is transported and stored there. We become fat. This vicious cycle is best broken by physical activity strenuous enough to empty the muscle cells. For example, through sprinting or high-intensity strength training. Higher-order muscle fibers, those that are only used during maximal exertion, have muscle cells with the largest glucose stores. Basically like an emergency reserve. When these muscle fibers are stressed, the body releases adrenaline, which starts a cascade and leads to a complete emptying of these glucose stores. The insulin receptors are turned back on and glucose in the blood, and therefore insulin, decreases. The pancreas, which produces insulin, is relieved and the process of fat storage is stopped. In diabetes 2, the pancreas is so depleted over a lifetime that it no longer produces insulin. Here's where it comes full circle: less need for insulin, less risk of diabetes.

7. Body fat depot

The reduction of body fat deposits through strength training is based on three effects. First, by building muscle mass, the basal metabolic rate increases and more calories are consumed around the clock. Second, strength training in itself burns calories but especially the calorie consumption afterwards, while the body is replenishing stores and repairing weakened ties, significantly helps burn fat. Thirdly, by the in 6. Described hormonal effect. Emptying sugar stores creates a hormonal picture that stops further fat storage and even, thanks to adrenaline, transports fat back out of the stores for burning. So the exact reversal of the storage process from point 6. This third process is almost independent of caloric intake and provides the explanation why it is almost impossible for an obese person to lose weight on a calorie-restricted, carbohydrate-heavy diet unless high-intensity training is performed. The enzyme that mobilizes stored body fat is the hormone Sensitive Lipase, this is suppressed by insulin and potentiated by adrenaline. So high-intensity strength training creates a veritable fat-burning firestorm regardless of caloric intake.

8. Cholesterol levels

High-intensity strength training also has a positive effect here and was able to significantly improve cholesterol values after only a few weeks [5]. Again, insulin plays a crucial role here, as it has an inflammatory effect along with the high glucose levels in the blood, causing ties to be exposed to greater oxidative stress. This chronic inflammation causes the inner walls of the vessels to become downright porous, which of course needs to be repaired. This is where cholesterol comes into play. This is transported to either LDL or HDL. LD and HD stand for low-density and high-density, respectively. Now it makes sense that doctors always talk about high-density and low-density lipoproteins, HDL and LDL, in the context of cholesterol. A cholesterol is nothing else than a building material of our body, which is transported to its place by means of HDL and LDL. These low and high density particles behave in our blood like leaves and logs in a river. The LDL, leaves, are flushed to the edge due to their low density and size. The HDL, tree trunks, float down the middle of the river. This is exactly how you can think of it when repairing an inner cell wall. LDL is flushed to the inner wall of the blood vessels from the inside, and cholesterol repairs any damage done there by too much glucose and insulin. If strength training now lowers the glucose and insulin concentration in the blood and thus reduces the chronic inflammation of the inner walls of the vessels, the cholesterol can be transported back to the liver again. The body uses HDLs for this purpose, so that the precious cargo does not accidentally get stuck somewhere. So the HDL concentration increases in the blood.

With this knowledge it makes sense that the HDL / LDL ratio is considered as a marker of the general state of inflammation. Also, one must understand that high cholesterol is thus not the cause, but a symptom of cardiovascular disease and the real enemy is increased systemic inflammation, due to too much insulin and glucose. Eureka!

9. High blood prere

Is, of course, a concomitant of narrowing blood vessels due to the in 8. described process of repairing the inner walls of cells by means of cholesterol. If one wallpapers over a wall again and again it becomes thicker and thicker, or? High-intensity strength training can also help here. The question that remains, however, is: "Is strength training safe for people who already have high blood prere? The answer is a resounding yes! It has been shown to lower blood prere without risking a dangerous increase in blood prere [6].

10. Osteoporosis

There is now a wealth of data showing that a significant increase in bone mineral density can be achieved through a properly implemented strength training program [7]. In addition, the heavy eccentric loads simulated by our machines provide a building stimulus along the Wolf Law. But even beyond just strengthening the bone, strengthening the muscle and its coordination through the central nervous system is, of course, excellent protection against falls, which can quickly lead to premature death for osteoporosis patients of advanced age. Not all of the effects of high-intensity strength training on bone density are yet understood. It is believed to be a fascinating interplay of mechanical stress stimulus and muscle messengers. For example, it has been discovered that myokines, messenger substances released by the muscle during intensive training, have an effect on osteoanabolism, i.e. bone formation.

11. Osteoarthritis

It is always observed that correctly performed strength exercises have a palliative effect, both on osteoarthritis and rheumatoid arthritis [8]. The research findings are clear: High-intensity strength training not only leads to improvements in strength, fatigue and pain levels, but is also safe in terms of the disease process.

12. Lower back pain

When a specific exercise is performed for the lower spine (in our case, exercise 4), strength training has the best chance of eliminating back pain most effectively. In a study by Physicians Back and Neck Clinic, 67% of participants were cured of back pain through strength training [9]. Remarkable especially when you look at the list of reported unsuccessful pre-treatments: Chiropractic, epidural injection, vertebral joint infiltration, ultrasound, extension bracing, medication, and electrical stimulation. This is expensive compared to a subscription to AURUM. The effect is mainly based on strengthening the back extensor muscles. You should think of them like the human fillet that runs along the spine and stabilizes it, both externally and internally. If you also build up stronger trunk muscles, the prere is taken off the vertebrae and intervertebral discs in the lower back, like a corset, and thus the pain is relieved.

13. Low flexibility

Flexibility is often referred to as the third pillar of fitness, along with stimulating the cardiovascular system and building strength. Nevertheless, you don't have to take yoga classes or even do specific stretching to maintain flexibility. If you regularly apply resistance to the safe extremes of a movement, such as z. B. When strength training, you will maintain flexibility. It is also questionable whether stretching a muscle beyond the radius in which it can still contract, which is indicated by an uncomfortable pull on connective tie structures, is healthy. Further, keep in mind that as long as there is no real shortening, a joint does not need to be stretched, as the natural barriers to movement provided by tendons, connective tie and ligaments serve to protect the joint.

14. Cardiovascular disease

Every study that has looked at the cardiovascular effects of proper strength training has concluded that it has at least as great an impact on the cardiovascular system as traditional approaches. Approximately 45 minutes of cycling at a constant low intensity. Further, it is necessary to look more closely at the definition of cardiovascular health. Cardiovascular health is the ability of the cardiovascular system to efficiently supply the organs, including the muscles, with the nutrients they need at all times. With this in mind, it is not surprising that high-intensity strength training, which stimulates the muscle to perform all the metabolic processes available to the muscle to provide energy, has been shown to have a tremendous health effect on the cardiovascular system [10].

15. Sarcopenia

Means the age-related reduction of muscle mass, starting at 25 -35 years of age. It is a huge ie because, as we learned in points 1-14, muscle mass and regular high-intensity exercise of it is the profile axe par excellence against the onset of a really nasty troop of diseases and impairments that rob us of our quality of life. Simply put, the breakdown of muscle mass means the breakdown of any system in our bodies. And if just one of these systems is degraded to the point that it ceases to function, death occurs. Now we understand why more muscle mass clearly correlates with longer life expectancy [11].

16. Fatigue during everyday tasks

Finally, we come to what we call "the power to enjoy life". The absence of disease and impairment on the one hand, but also living at the genetic maximum of strength on the other hand. Why is it important? As presented in point 2, the stronger a muscle, the less metabolic effort it has to perform a given task, as many fewer muscle fibers are activated and thus the cardiovascular system has less effort as well. This applies universally, from cyclists who can do more in the same time as before with more leg maximum strength, to the pensioner who can now go on mountain tours with his children again, wants to run uphill simply no longer brings his cardiovascular system to the limit. More maximum strength makes any physical activity less strenuous. Opens up new horizons where strength is never a limiting factor.

17. Forgetfulness

As reported in no. 5. described, glucose metabolism is of course also crucial for our brain. Due to constant fluctuations in blood sugar and chronic inflammation, the brain is simply no longer optimally supplied with energy. Not surprisingly, it is difficult to go through life attentively when the brain is in a state of energy depletion. Meanwhile, Alzheimer's disease is also often referred to as diabetes 3 [13].

18. Lack of concentration

During high-intensity strength training, a protein called BDNF is released. This has a protective effect on existing neurons. Helps build new linkages. This, in combination with good energy provision in the brain, through better glucose metabolism, is an unbeatable combination for good concentration and learning ability [12].

It's fascinatingly simple, if you strengthen the muscles of the body, you strengthen all the systems of the body and thus have peace of mind that you won't have to give up anything in the future and will be doing the optimal training for your health. How convenient that for high-intensity training it is only 6 minutes 1x per week or. 6-Minutikum-Akut needs and one must let the effect unfold relaxed afterwards. Time for things.

[1] K. Koffler, A. Menkes, A. Redmond et al., " Strength training accelerates transit in middle-aged and older men" Medicine and Science in Sport and Exercise 24, no. 4 (1992): 415 -419

2] WJ Evans et al., "Basal metabolism and d-age of adult males".

3] W. Campbell et al., "Increased energy demand and changes in body composition with resistance training in older adults".

[4] B. Hurley "Does strength training improve health status?

5] M. Stone et al. " P hysiological effects of a short-term resistive training program on untrained middle-aged men".

[6] KA Harris et al., "Physiological response to circuit training in borderline hypertensive subjects".

[7] A. Menkes et al., "Strength training increases regional bone mineral density and bone remodeling in middle-aged and older men".

[8] LC Rail et al. " The effect of progressive resistance training in rheumatoid arthritis: increased strength without altering energy balance or body composition".

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