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Being physically active does not only help you lose weight, it also helps you improve your cardiovascular health. Many studies show that physical activity is the key to heart health, but neither research nor recommendations systematically differentiate the benefits of different forms of physical activity.
Any physical activity is beneficial, but according to a study presented at the American College of Cardiology, static activities such as strength / resistance training are more closely badociated with a risk of heart disease than dynamic activities such as running, cycling and walking.
"Strength training and aerobic exercises are excellent for cardiovascular health, even at low doses," says Maia P. Smith of St. George's University.
The results suggest that static activity is more beneficial than dynamic exercises, the subjects that did both types of activity had better results than those who increased the levels of a form of d & # 39; # 39; activity.
Cardiovascular risk factors have been evaluated, such as excess weight, diabetes, cholesterol and high blood pressure based on self-reported static or dynamic self-reported activity, at the same time. Help data from the National Health and Nutrition Survey, which have been adjusted for gender, age and smoking. , as well as ethnicity, then stratified by age groups of 21 to 44 and 45 and over. 36% of the youngest and 25% of the older ones took part in static exercises; and 28% of youth and 21% of older students participated in dynamic exercises.
It was determined that participation in one or the other form of physical exercise was related to a 30-70% decrease in risk factors for cardiovascular disease, the strongest badociations for static activity being observed in young people. Both forms of activity were also popular in both groups.
Strength / resistance training challenges the muscles whose counterforce is stronger than usual. The use of heavier weights or increased strength can strengthen muscles. Such exercises increase muscle mbad, strengthen bones and tone muscles, while helping you maintain the strength needed for everyday activities such as carrying groceries or climbing stairs.
Current recommendations recommend that weight training exercises for all major muscle groups be performed about twice a week, with sets of at least 8 to 12 repetitions of the same movements per session, for these sessions to be effective.
To help improve heart health with a strength / resistance training program, always start with a warm-up and finish with a calm return; maintain the proper form; work at a slow and steady pace; breathe properly during workouts; challenge the muscles with slow increases; follow a routine that works for you; work the major muscles 2-3 times a week; rest for at least 48 hours before starting your next weight training session; and not giving up the results require time and work.
It may be best to consult your doctor before starting any exercise program. If you do not know how to keep a form in good standing, many certified personal trainers will be happy to help you make sure you do not get hurt.
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