Strength training

Reduce the Risk of Heart Disease with Physical Strength Training



Strenght training benefits for heart

         Being physically active is the best way to improve your cardiovascular health and can lose weight. This is not new to us. However, when we feel the effects of physical activity carried out on cardiovascular health, most of the research is difficult to distinguish between the various types of physical activity itself.


        In a study - presented at the American College of Cardiology (ACC) Latin American Conference in Lima, Peru - found that while all physical activity has its benefits, static activities such as physical strength training lower the risk of heart disease than doing productive activities like biking or walking.


         The findings show that physical strength training is more beneficial, and the best results are with someone who performs static and dynamic activities, compared to those who only increase the level of both types of exercise.


          The researchers measured various cardiovascular risk factors such as diabetes, high cholesterol, high blood pressure, and overweight as a function of the widely reported static or dynamic activity (strength training versus walking or cycling) among 4,086 adults.


           The research team collected data from the 2005-2006 National Health and Nutrition Examination Survey. Then adjust the data based on age, ethnicity, gender, and smoking habits. Then further grouped by age group 21-44 years, and those aged 45 years and over.


        They found that around 36 per cent of the younger group, and 25 per cent of the older group, took part in static exercises whereas 28 per cent of the younger group and 21 per cent of the older group did dynamic training.


        They took part in both types of activities related to a 30-70 per cent lower risk of cardiovascular disease, and "the strongest link to a static activity in youth." It can then be concluded that health professionals must inform older patients that it will be beneficial to exercise in the gym rather than running or cycling.


The benefits of strength training for your body



Strenght training benefits

          Strength training (or resistance) only involves muscles by fighting it with something more durable than usual, such as lifting weights, or even push-ups and so on. The more you increase pressure or muscular endurance, the healthier you will become. You will also benefit from increased muscle mass, stronger bones, and better muscle tone. This exercise should not only focus on one part of the body, but all members of the body should move to stay balanced.


          At   least by repeating for 8-12 times, the same movement will be more productive, although for better results, do it for three sets of 8-12.


How to do basic strength training for the body


1. Warm and cool for 5-10 minutes.

2. Focus on how to maintain it do it with something light in lifting weights then gradually to more substantial.

3. Do it regularly slowly and in control, so as not to make your muscles shock.

4. Adjust your breathing while exercising. Exhale slowly as you try to lift, pull, or push, then slowly inhale as you release it.

5. If it looks easy, then try to increase your weight.

6. Give your muscles time to rest for a while. At least 48 hours is good recovery time. How to do basic strength training for the body



       Strength training can also be fun and a great way to fill your free time between your busy life. With these fantastic health benefits, it is something we all must do, even if only for a short time!




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