Resistance training is a form of exercise designed to improve muscular strength and endurance by placing increasing amounts of resistance against the muscles.

While this type of training is largely associated with muscle building and weight loss, recent research has shown that resistance training can also be helpful in reducing the risk of cancer.

What is Resistance Training?

Resistance training involves the use of weights, machines, or bodyweight exercises to target specific muscles and increase their strength and endurance. Examples of resistance training exercises include weightlifting, push-ups, pull-ups, and lunges.

Resistance training can be performed in a gym or at home with little or no equipment. The key to successful resistance training is to consistently challenge the muscles with increasing resistance.

How Does Resistance Training Lower the Risk of Cancer?

Recent studies have shown that resistance training can be effective in reducing the risk of cancer.

One study published in the Journal of Strength and Conditioning Research found that resistance training was associated with a lower risk of developing cancer. The researchers hypothesized that resistance training reduced cancer risk by increasing muscle strength and reducing inflammation in the body.

Another study published in the American Journal of Epidemiology found that individuals who engaged in resistance training had a lower risk of developing colon cancer.

The researchers believe that resistance training may help reduce colon cancer risk by reducing insulin resistance and improving insulin sensitivity.

Yet another study published in the Journal of Clinical Oncology found that breast cancer survivors who engaged in resistance training had a lower risk of cancer recurrence.

The researchers hypothesized that resistance training helped reduce the risk of cancer recurrence by improving cardiovascular fitness and reducing inflammation.

Other Health Benefits of Resistance Training

Resistance training has several other health benefits in addition to reducing the risk of cancer. These benefits include:.

1. Improving bone density:

Resistance training can help increase bone density and reduce the risk of osteoporosis. Weight-bearing exercises, such as weightlifting and lunges, are particularly effective at increasing bone density.

2. Increasing metabolic rate:

Resistance training can increase metabolic rate, making it easier to burn calories and maintain a healthy weight. This is particularly important for individuals looking to lose weight or maintain a healthy weight.

3. Improving balance and coordination:

Resistance training can improve balance and coordination, making it easier to perform everyday activities and reducing the risk of falls.

4. Reducing the risk of injury:

Resistance training can help increase muscle strength, making it less likely for individuals to suffer from injuries caused by falls or accidents.

How to Get Started with Resistance Training

If you’re interested in adding resistance training to your exercise routine, here are some tips to get started:.

1. Consult with a healthcare professional:

Before beginning any new exercise routine, it’s important to consult with a healthcare professional to ensure that resistance training is safe for you.

2. Start with low resistance:

When beginning resistance training, start with a low level of resistance and gradually increase the resistance over time as your muscles become stronger.

3. Use proper form:

Using proper form is key to getting the most out of resistance training exercises and reducing the risk of injury. Consider working with a personal trainer to learn proper form techniques.

4. Allow for rest and recovery:

It’s important to allow for adequate rest and recovery time between resistance training sessions to avoid injury and achieve optimal results.

Conclusion

Resistance training is a form of exercise that can provide several health benefits, including lowering the risk of cancer.

If you’re interested in adding resistance training to your exercise routine, be sure to consult with a healthcare professional, start with low resistance, use proper form, and allow for rest and recovery time between sessions.