Lift Some Weight for a Healthy Heart

Unlike the popular belief that cardio exercises help you lose weight, a recent study talks about how weightlifting tones your muscles and lowers the risk of cardiovascular disease as well as Type 2 diabetes.

According to the studies carried out on a set of individuals, resistance-based interval training exercise improved blood vessel function in comparison with those who didn’t.

People with Type 2 diabetes are up to four times more likely to develop cardiovascular disease than those without. Blood vessels function after the resistance-based interval training.

Strength training lowers your blood pressure and improves the health of your heart regardless of your age.

Weight training or resistance training is no substitute for aerobic exercises. Aerobic exercises such as walking, running, and biking are important way to stay fit. But to get the most out of these aerobic exercises you need to add that ‘weight’ into your training.

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Here are some benefits of what weight training can do to your body:

  • Increases your muscle strength
  • Increases your bone density
  • Increases your lean muscle mass and gradually helps you shed weight
  • Increases insulin sensitivity
  • Increases your endurance to some extent

Weight Training Tips

  • Weights must be lifted in a rhythmic manner and at a moderate and controlled speed.
  • Breathe naturally. Do not hold your breath and strain. Preferably, exhale during contraction (exertion) and inhale when you relax.
  • Maintain a good balance. Alternate between your upper body and lower body weight training.
  • Beginners who start weight training should start with 8 to 12 repetitions per set. You can increase your repititions, weights and sets based on your endurance.

Must do Exercises

  • Chest Press
  • Shoulder Press
  • Triceps Extension
  • Biceps Curl
  • Pull-down
  • Lower-back Extension
  • Abdominal Crunch
  • Leg Press
  • Leg Curl
  • Calf raise

Now, don’t forget to lift those weights when you hit the gym next!

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