After you’ve read my article about how as little as 5 minutes per week will reduce the risk of having a heart attack, you went ahead and bought a one of the three set...
DID YOU KNOW: WEIGHT LIFTING EFFECTS THE HEART?
A recent study concludes that a few minutes of weight lifting affects the hearth a lot more than expected . Yes, only a few minutes per week is enough to reduce the risk of getting a heart attack significantly. Read on to find out why lifting weights is good for you.
FIVE MINUTES A DAYS IS ENOUGH
If your objective for working out is to stay healthy and reduce the risks of getting a heart attack or stroke, adding a short weight lifting session to your weekly exercise routine will be a smart move as it may reduce your risk for a heart attack or stroke by 40 to 70 percent according to an Iowa State University study from 2018. The study is published in Medicine and Science in Sports and Exercise.
The researchers found that spending more than an hour per week in the weight room did not yield any additional health benefit. “Most people may think they need to spend a lot of time lifting weights, but just two sets of bench presses or similar exercises that take less than 5 minutes could be effective,” said DC Lee, associate professor of kinesiology.
WEIGHT TRAINING IS ENOUGH
The study shows that you do not have to meet the recommended guidelines for aerobic physical activity to lower your risk; weight training alone is enough. The common understanding is that the aerobic activity has to be intense at a higher heart rate in order to improve the cardiovascular system, but the fact is that lifting weights is still beneficial even though the heart rate isn’t as high as when running or doing other aerobic activity.
The condition of the heart also depends on the condition of the muscle mass. When your muscles are stronger you can be more active during your everyday activities and during other sport, so it has a consequential effect to strengthen your muscles.
RUN FORREST RUN
However, despite the good news from this study, there’s no reason to quit your cardio workouts. In order to optimize your health, a balanced combination of weight lifting and cardio exercises such as running, or bike rides will be most beneficial to your health.
So, if you really want to do something good for your heart, the good news is that there are several options to pick from. Some people prefer lifting weights rather than going for a run or a bike ride, so knowing that you can reduce the risk of getting a stroke significantly by lifting weights, will certainly make a large group of gym enthusiasts happy.
The conclusion must be that by adding a few short weight lifting sessions to your weekly exercise routine, you’re doing your health a big favour.
WAIT, THERE’S MORE
Before we move on to which dumbbells you need how you get started, I want to mention a few other “side effects” you will benefit from when doing strength training
With reference to the same study, the researches also looked at the relationship between resistance training i.e. lifting weights, and diabetes as well as high cholesterol. The two studies found resistance training lowered the risk for both.
Less than an hour of weekly resistance training (compared with no resistance training) was associated with a 29 percent lower risk of developing metabolic syndrome, which increases the risk of heart disease, stroke and diabetes, and the risk of high cholesterol was 32 percent lower.
Muscle is the power plant to burn calories so increasing the muscle mass by lifting weights will also bring metabolic benefits. In other words, if you build muscle, even if you’re not aerobically active, you burn more energy because you have more muscle which helps prevent overweight and obesity.
HOW TO GET STARTED
The researchers behind the study recognize that unlike aerobic activity, resistance exercise is not as easy to incorporate into our daily routine. Most people can move more by walking or biking to the office or taking the steps, but when it comes to lifting weights, there are only a few daily activities that really associates with it.
However, lifting any weight that increases resistance on your muscles is the key, and your muscles don’t know the difference if you’re digging in the yard, carrying heavy shopping bags or lifting a dumbbell. That said since you probably don’t want to do hard garden work twice a week, or carry groceries around as an activity, picking up a pair of dumbbells might be a great idea after all.
GEAR & EXERCISES
If lifting weights is new to you and joining a gym isn't something you really feel like doing, you will be happy to learn that it is easy to get started with just a set of dumbbells and a short but effective workout routine.
MANY DIFFERENT TYPES TO CHOSE FROM. When it comes to dumbbells, there are plenty of options, and there’s something for every budget, so the obvious question to ask is: Dumbbells, what to buy? In...