Resistance training provides many benefits, increased strength and muscle mass are among them. Another benefit is that it makes you body’s cells healthier; improved cellular health!
We Can Measure How Healthy Your Cells Are!
As we grow older the cells in our body begin to deteriorate, losing cell membrane and cellular function. This is recognized as “cellular health” and it can actually be measured by a method called PhA bioelectrical impedance. Research shows that older women tend to have a lower value of cellular health compared to older men. A higher value is a strong prognostic indicator of survival.
3-6 Months of Weight Training Improves Cell Health, Even Weeks After You Stop Training
A recent study wanted to see if the value of cellular health improved after resistance training. After a period of 12 weeks, the authors could confirm that resistance training increased the value. The control group that didn’t receive resistance training saw no increase. (1) The increased value in the training group persisted several weeks after the program had ended.
The time to reach a significant increase in the value of cellular health varied from 3 to 6 months, depending on the training regime. Those who lifted heavier weights tended to have a faster increase in value (2).
As for those who didn’t train, cellular health decreased, along with increased fat mass and decreased muscle strength (3). But the values improved once again as soon as the participants started to exercise.
It’s Never Too Late To Start!
Thus, resistance training may play an important role in improvement in cellular health, even if you haven’t been exercising for a while. Since weight training is one of the safer forms of exercise (1-3), we obviously recommend everyone to implement it in some way. Also, if you haven’t been able to make it to the gym for a few weeks, your cell health is likely still improved, so don’t panic and get back to the gym when you can. Do it for your cells!
Post provided by @maria_ekblom, a member of #teamEBT. Licensed physiotherapist and personal trainer.
Sources:
1. Souza M, Tomeleri C, Ribeiro A, Schoenfeld B, Silva A, Sardinha L et al. Effect of resistance training on phase angle in older women: A randomized controlled trial. Scandinavian Journal of Medicine & Science in Sports. 2017;(27):1308-1316.
2. Fukuda D, Stout J, Moon J, Smith-Ryan A, Kendall K, Hoffman J. Effects of resistance training on classic and specific bioelectrical impedance vector analysis in elderly women. Experimental Gerontology. 2016;74:9-12.
3. dos Santos L, Cyrino E, Antunes M, Santos D, Sardinha L. Changes in phase angle and body composition induced by resistance training in older women. European Journal of Clinical Nutrition. 2016;70(12):1408-1413.
