I never had major struggles with my weight, but there was definitely a period of time where I was somewhat out of shape, lazy, unhealthy and unhappy. Not knowing a whole lot about fitness, I just decided to hit the gym and hope for the best.
When I started going to the gym, it was all about the cardio. I started running on a treadmill, then started using the rowing machine. Both helped me to tone up some, but I found that I still didn’t feel confident in my health and certainly not my strength.
Discovering weight lifting was a revelation for me. I watched the people at the free weights for months before I even dared to try the weight machines. Then, I finally plucked my courage and went over for tips of free weights.
Everything changed for me.
The men and women who lifted were more than happy to give me pointers on moves and form. I developed my own routine over time. I broke goals and out of muscle plateaus and I saw my body change drastically. My health improved to the point where I wouldn’t become sick every time one of my children would bring a cold home.
The Benefits Of Weight Training
What I mentioned above were the short-term benefits of my weight training experiences. But, as it turns out, there are plenty of long-term ones we should also be considering.
Building Better Muscles
This one is probably the most obvious. When you weight train, you are working the muscles in your body. While weight machines will target specific areas and help to build them up, free weights work for more groups all at once and do it more effectively than a machine. That’s why you see more results.
Also, remember that building muscle doesn’t necessarily mean building mass. Many women worry that if they start to lift weights, they will form large muscles. That just isn’t the case. What they will gain is muscle definition and less fat percentage on their overall body.
For those who are looking for mass, lifting heavy and in smaller sets, paired with a high protein diet, can get you there. However, it isn’t a mandatory part of strength training.
Building More Strength
Another given but one that isn’t given nearly as much attention is the strength gains that come with weight lifting. Believe it or not, having large muscles won’t necessarily mean you are that much stronger than the average person.
For instance, someone might have really large arms. But if their lower body doesn’t have an equally strong core, those bulky upper body muscles can leave them unbalanced and less strong overall.
When I was a kid, I hurt my ankle pretty badly in a snowboarding accident. Part of my recovery was a series of exercises as soon as I was out of the cast. It built muscles in my legs, ankles, and thighs.
At the time, I didn’t understand what the rest of my legs had to do with it. Wasn’t it just my ankle that was hurt?
Now, I understand that having more strength in my legs overall meant less pressure on my ankle itself. It was also building a protective layer of muscle near the tendons so I would be less prone to another injury.
Building Up The Bones
As we age, we see a progressive degeneration in our bones and overall skeletal structure. It is an unavoidable part of life, but that doesn’t mean we can’t fend it off as long as possible and reduce its severity.
Research has shown time and again that bone strength and density can be improved with the use of weight training, even in those who already suffer from the effects. It may even turn back the initial stages of osteoporosis.
Building Brain Power
Another risk of age is losing one’s mental faculties, something that most of us fear. Exercise has always been associated with lowering the chances of conditions such as Alzheimer’s, although the process is poorly understood.
One thing we do know is that resistance and weight training have been associated with better neurocognitive functions in elderly males. The study also shows that the sooner this is started, the better. The results were shown on otherwise healthy adult males who had no signs of dementia.
So, if we get our bodies in healthy shape now, we could be saving ourselves from mental decline later on.
Weight Training: A Miracle Workout
There is no doubt about it, weight training is an incredible tool for health. We can use it to keep our bodies healthy now and protect ourselves from age-related illnesses in the future.
While there is nothing wrong with cardio, and in fact, it is an important part of maintaining proper heart health, adding weight training to your routine now will have big payoffs later.
The post How Weight Training Will Affect You In The Long Run appeared first on Dumb Little Man.
USB drives are unfortunately small and easy to lose.
If you happened to misplace one on the southern tip of New Zealand’s South Island, scientists from the country’s National Institute of Water and Atmospheric Research (NIWA) are looking for you.
Just how they found it is rather interesting: The USB drive was found in the poop of a leopard seal, which had been sitting in a NIWA freezer since November 2017.
Three weeks ago, volunteers pulled out the sample for researchers to study, which starts by defrosting the poop. Read more…
In an open letter to YouTube creators today, YouTube CEO Susan Wojcicki admitted that even her kids think Rewind 2018 is “cringey.” Meant as a celebratory recap, the video has garnered a record-setting 15 million dislikes so far.
“We hear you that it didn’t accurately show the year’s key moments, nor did it reflect the YouTube you know. We’ll do better to tell our story in 2019,” Wojcicki wrote.
Wojcicki also mentioned important issues like Article 13, proposed legislation in the European Union nicknamed the “meme ban” for its potentially chilling effect on user-generated content and monetization. Many creators saw their revenue hurt during “Adpocalypse” last year after YouTube introduced new policies to placate advertisers.
Intended to keep ads from running in front of videos with objectionable content, creators said the policies also resulted in the demonetization of many videos without a clear reason. But the letter is unlikely to address the concerns of creators who are still trying to recover revenue or gain a better understanding of how YouTube’s policies are enforced.
For example, Wojcicki repeated the statistic that the number of YouTube creators “earning five or six figures in the last year grew more than 40 percent,” which the platform has said since at least December 2017, when Adpocalypse began. (That month, Bloomberg published a story that said YouTube claimed channels making six figures or more in revenue had increased 40 percent over the last year).
But YouTube doesn’t provide much more detail than that and though Wojcicki said that number is proof that creators are “creating the next generation of media companies and we’re thrilled to see how much the YouTube creator economy is thriving,” researchers have found that a very thin sliver of YouTubers ever make it into that revenue bracket.
For example, a professor at Germany’s Offenburg University of Applied Sciences found last year that breaking into the top three percent of most-viewed channels on YouTube might bring in advertising revenue of about $16,800 a year. Those at the very top, or top one percent, often earn revenue through other deals like sponsorships, making it even more difficult to estimate how much of their revenue comes from advertising on YouTube.
Wojcicki also did not address the fact that YouTube has been kicking off many channels that were part of multi-channel networks (MCN), often used by creators who don’t to deal directly with YouTube AdSense.
Videos are removed because they may be at risk of violating YouTube’s terms of service, but creators and MCNs have complained about the lack of transparency into how they are enforced.
Wojcicki acknowledged the communication issues and said YouTube had taken steps to improve it. YouTube Studio, to provide more insight into how videos are performing, will be available to all creators this year. YouTube is also now more responsive on social media channels. Wojcicki said it has increased the number of its responses by 50 percent and made response times 50 percent faster.
Wojcicki also noted that monetization “remains a pain point” for many creators. “Just as a reminder, we started last year with many of our largest advertisers paused because of brand safety concerns,” she wrote.
“We worked incredibly hard to build the right systems and tools to make sure advertisers feel confident investing in YouTube, and most are now back,” she continued. “On the creator side, we’ve been improving our classifiers so that we make the right monetization decision for each video,” adding that YouTube has increased the accuracy of its monetization icon system (which gives creators details about why a video has been monetized or not) by 40 percent and made it easier for creators to appeal decisions.
But she conceded that YouTube still has more work to do. Part of that effort includes giving creators other potential revenue streams, like YouTube Music and YouTube Premium, which has expanded to 29 countries from five at the beginning of 2019. It also lowered the subscriber threshold for channel memberships, which allows viewers to purchase memberships, to 30,000 from 100,000.
The “meme ban”
YouTube creators and other people who rely on the platform as a source of revenue in the EU will have an extra set of headaches to deal with next year. Last September, the EU Parliament voted to back Article 13 of the European Union Directive on Copyright in the Digital Market. Nicknamed the “meme ban” because it would mandate sites with large amounts of user-generated content to take down content that infringes on copyright, the legislation’s vague wording has led to concerns about how it would be enforced.
For YouTube in particular, Article 13 means that it would have automatically scan and filter user uploads for copyright violations, but it is unclear if its existing Content ID system would be enough for it to comply. Although memes and parodies are protected by laws in many countries, upload filters still aren’t advanced enough to differentiate between copyright violations and memes. Article 13’s opponents worry that this can have a chilling effect. Wojcicki wrote last year that it could potentially shut down the ability of millions of people to upload to YouTube and threaten “thousands of jobs” in the EU. YouTube is campaigning for the legislation to be reworded.
In today’s letter, Wojcicki said videos about the issue have been viewed “hundreds of millions of times,” but added that policymakers “lacked an understanding of the European creator community’s impact and size.”
“I shared with legislators the huge economic benefit you all bring to your home countries,” she said. “In France alone, we have more than 190 channels with more than 1 million subscriptions, with the number of E.U. channels reaching that milestone up 70% year over year.”