New research published in the Journal Medicine and Science in Sports and Exercise revealed that lifting weights less than one hour per week can reduce your risk of having a stroke or heart attack by up to 70%.
Physical inactivity is the number one factor that increases heart attack risk. A new study published in Science and Medicine in Sports and Exercise shows that lifting weights less than one hour per week can reduce the risk of a stroke or heart attack by up to 70%. Researchers at Iowa State University have found that two sets of bench press exercises, which take only five minutes each, can be very effective at reducing your risk of heart attack. We tell you what other exercises your heart will appreciate.
Aerobic Exercises
This type of exercise requires oxygenated blood be pumped into the muscles. Both your heart rate and respiration rate are stimulated. Swimming, cycling, tennis, jumping ropes, walking or running are all aerobic exercises. By regulating blood sugar, they also help prevent type 2 diabetes.
Resistance Training
Resistance training, also known as strength training or muscle building, is used to build muscles, burn calories, improve joint function, strengthen ligaments and tendons, and increase bone density. This includes using free weights such as dumbbells or hand weights. It can also include resistance bands. The American College of Sports Medicine recommends that you engage in muscle-strengthening activities at least twice a week, but not consecutively. This will help you reduce body fat, which is a risk factor for heart disease. Combined resistance and aerobic exercises can help raise HDL (good cholesterol) and lower LDL.
They include different stretching exercises: hip flexor stretch, piriformis stretching, lunges with a twist in the spine, etc. Indirectly, they improve our heart health by increasing flexibility. This makes it easier to do aerobic and strength training exercises. They also relieve joint pain and cramps, as well as other muscular problems, while improving your stability and preventing accidents. Fitness experts recommend that you do these exercises every day, before and after any other exercise.