A Little Strength Training Can Improve Health Of The Heart
According to a study, strength training for less than one hour every week could reduce heart attack or stroke risk by 40% – 70%, and just 2 sets of bench presses which take under 5 minutes to perform can be effective. The researchers discovered that spending more than sixty minutes strength training a week didn’t yield any further cardiovascular disease risk benefits.
The study results show that the strength training benefits are independent of walking, running, or any other aerobic activity. This means that the recommended aerobic physical activity guidelines don’t have to be met for lowering the risk of heart attack or stroke, strength training on its own is sufficient.
Data was analyzed from almost 13,000 individuals, and the data from 3 health outcomes was assessed: any type of death, all cardiovascular events which included death, and cardiovascular events like heart attack or stroke that didn’t result in death. Resistance exercise lowered the risk for all 3 health outcomes.
Most of the studies on strength training have concentrated on physical function, bone health, and quality of life in elderly individuals. With regards to lowering cardiovascular disease risk, running or other cardio activity comes to mind. Weight lifting is equally as beneficial for the heart, as well as additional benefits.
Making use of the same dataset, the association between resistance exercise and high cholesterol as well as diabetes was investigated. The 2 studies found the risk for both was reduced with resistance exercise.
Less than sixty minutes of resistance exercise a week in comparison to no resistance exercise was linked to a 29% reduced risk of metabolic syndrome, which increases diabetes, heart disease and stroke risk. High cholesterol risk was 32% lower. The study results were also independent of aerobic exercise.
Building muscle helps with joint and bone mobility, but muscles are also calorie burning which provides metabolic benefits. When muscle is built, more energy is burnt when aerobically inactive. This also helps in preventing obesity and providing long-term benefits on a variety of health outcomes.
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