Many people choose cardiovascular exercise to maintain their fitness. Activities such as running, long walks, or cycling on weekends provide numerous health benefits. Those who exercise regularly tend to live longer than those who do not. However, research shows that another type of exercise is equally important: weight training.
A lecturer from the Department of Physiology at the UGM Faculty of Medicine, Public Health, and Nursing (FK-KMK UGM), Professor Denny Agustiningsih, explained that weight training offers numerous benefits for the body. Since the human body is composed largely of muscle, every muscle movement, even the smallest, releases proteins such as myosin and actin. These proteins communicate with other organs, including the brain and heart, to support repair, regeneration, healing, and disease prevention.
“This is why resistance training that engages our muscles is so important because it stimulates the release of these proteins,” she said on Monday (Jul. 13).
According to Professor Agustiningsih, no single type of exercise is superior to another, and both should be combined. Cardiovascular exercise benefits heart and lung function but has limited effects on other muscles, primarily engaging the large muscles around the hips. Weight training, meanwhile, stimulates greater myosin release, helping maintain muscle health.
“Whenever we exercise, muscles experience minor damage. One of the functions of these proteins is to repair that damage while also supporting regeneration,” she explained.
Based on the World Health Organization (WHO) guidelines, adults should engage in activities involving major muscle groups, such as running and swimming, three to five times a week, while muscle-strengthening and flexibility exercises should be performed twice a week.
“That is why these forms of exercise should be combined and practiced regularly,” she said.
Professor Agustiningsih noted that weight training does not have to be done at a gym. Exercises such as push-ups, pull-ups, planks, squats, or chair-assisted movements at home are practical and require no expensive equipment. Pilates is also an effective way to strengthen muscles. Muscle-strengthening exercises should begin early in life because muscles that are rarely used deteriorate more quickly with age.
“By training our muscles from a young age, we can help prevent a stooped posture, physical weakness, and frailty in old age,” she said.
Weight training benefits not only muscle strength but also heart and brain health. Professor Agustiningsih explained that when muscles are trained, their workload and metabolism increase. The heart must then supply more oxygen and nutrients to those muscles. As muscles become stronger, the heart is also stimulated to work more efficiently. Therefore, training intensity should match an individual’s physical capacity and be increased gradually to avoid placing excessive strain on the heart or causing cardiovascular complications.
For the brain, weight training helps improve blood circulation. Increased blood flow to the brain stimulates the release of hormones associated with positive emotions and well-being.
“Improved blood circulation also enhances cognitive function and thinking speed because the brain becomes accustomed to receiving an optimal blood supply,” she explained.
To achieve optimal fitness, a proper balance between cardiovascular exercise and weight training is essential. Adults are encouraged to perform cardio exercises, such as running, swimming, or cycling, three to five times per week for approximately 45 minutes per session. Weight training, whether at home or using equipment, can be performed two to three times per week. It should begin with light resistance and increase gradually over time.
Professor Agustiningsih emphasized that both types of exercise should always begin and end with stretching to reduce the risk of injury. Making cardio and weight training part of a regular routine is essential for maintaining healthy muscles and bones.
“These are the first parts of the body to experience a decline in function as we age. We do not want our minds to remain sharp while our bodies become frail,” she concluded.
Author: Fatihah Salwa Rasyid
Editor: Gusti Grehenson
Post-editor: Jasmine Ferdian
Photo: Magnific