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Weight lifting better for heart health than running, a new study finds

Posted by Marie Curtis on
Weight lifting better for heart health than running, a new study finds

Lifting weights is better for heart health than running or walking, new research has found.

Looking at the health records of more than 4,000 people, scientists have concluded that static activities like weight lifting or press-ups have a greater effect on reducing the risk of developing heart disease than an equivalent amount of dynamic exercise like running, walking or cycling.

weightlifting

The result of the research challenges commonly held assumption that so-called “cardiovascular” pursuits such as running are of the greatest benefit to the heart.

However, it backs up previous studies suggesting that heavy static exercise gives the circulatory system a better workout due to more intense oxygen expenditure.

The Chief Medical Officer for England recommends that adults spend at least 150 minutes on the moderate-intensity physical activity each week, comprising a mixture of static and dynamic activity.

Researchers analyzed cardiovascular risk factors, including overweight, diabetes, high blood pressure, and high cholesterol, as a function of self-reported dynamic and/or static activity in 4,086 American adults that took part in the National Health and Nutrition Examination Survey in 2005 to 2006.

The researchers then adjusted for age, gender, ethnicity, and smoking and stratified by age, over 45 or 21 to 44 years old.

Totally, 25 per cent of older and 36 per cent of younger adults engaged in static activity, and 21 per cent of older and 28 per cent of younger adults engaged in dynamic activity.

It was found that taking part in either type of activity was associated with 30 – 70 per cent lower rates of cardiovascular disease risk factors; however, associations were strongest for static activity and in youth.

Prof Smith said one interesting takeaway was that both dynamic and static activity was almost as popular in older people as younger ones.

General

Three essential weightlifting moves that beginners should do

Posted by Marie Curtis on
Three essential weightlifting moves that beginners should do

As a beginner to weight lifting, the best way to start is with a combination of functional exercises which mimic movements that you use in daily life and compound lifts. Learning these following movement patterns, including squat, push, pull, hip hinge, and hip extension, is key for establishing a foundation that can help you build more complex exercises to get comfortable with powerlifting and progress safely when you become stronger.

1. Goblet Squats

  • Hold a weight at your chest in two hands, stand with your feet slightly wider than hip-width apart and your elbows close to your body.
  • Bend your knees while dropping your butt back and down to lower. Make sure to keep your chest high and core tight.
  • Push your knees out and keep the weight in your heels.
  • Squeeze your glutes at the top and push through your heels to stand back up.

2. Shoulder Presses

  • Kneel with your back straight and core tight or stand up with your feet a little bit wider than hip-width apart. Hold a dumbbell in each hand and raise your arms up to shoulder-height so the weights are in the air. Rotate your wrists to make your palms face forward.
  • Press the pair of dumbbells overhead while keeping your elbows facing forward during the press.
  • Once your arms are fully extended, pause at the top. After that, return the weights slowly to starting position.

3. Basic Stiff-Leg Deadlifts

  • Stand with knees slightly bent, feet hip-width apart, holding a pair of dumbbells in your two hands.
  • Bend your knees slightly and hinge at your hips when you lower your body. Keep thinking about pushing your butt back.
  • Hold the pair of dumbbells close to your legs when you descend. Pull back on your shoulder blades and remember not to let your back arch.
  • Push through your heels to stand up straight while keeping your core tight. Keep the weights close to your shins when pulling.
General

Five Significant Health Benefits of Weightlifting

Posted by Marie Curtis on
Five Significant Health Benefits of Weightlifting

Weightlifting seems to be a daunting thing at first, but like anything else, when you give it time and practice it regularly, it will pay off for the rest of your life. Nowadays, many people are practicing weightlifting as a way to keep fit and healthy because it has a lot of benefits for adults of all ages and genders. Here are five health benefits of weightlifting when you make it a part of your workout routine.

1. Injury prevention

Weightlifting is one of the most effective ways to increase bone density and build muscles mass. It is important to build stronger bones to reduce the risk of fractures. This is the reason why if runners skip on strength training activities, they can end up injuring their knees and other body parts as well.

 2. Healthier heart

A recent study has shown that spending less than an hour on weightlifting each week could reduce the risk of suffering a heart attack or stroke by 40 to 70 percent. This might boost your cardiovascular health better than running. However, for optimal physical fitness, it is recommended that you should perform both types of exercise, for example, strength training and aerobic activity.

3. Burn calories

Technically, a cardio session burns more calories than a weightlifting one. However, weightlifting can help build muscle, meaning that you will burn calories even while at rest. Following a high-intensity weightlifting session can be considered as the afterburn effect.

4. Diabetes management

Particularly, those who are diagnosed with type 2 diabetes should include weightlifting or some other forms of strength exercises in their routine. Experts advise that you should tone your muscles in order to better control blood glucose levels.

5. Mental wellbeing

While it is clear that aerobic exercise has certain mental health benefits, the literature shows that weightlifting can also lift your spirits. According to a meta-analysis taken in 2017, weightlifting is linked to a significant anxiety reduction.