Regular physical activity is an important way to protect cardiovascular health.
so
What kind of physical activity is the most effective?
The World Health Organization suggests that moderate-intensity aerobic exercise should be carried out for at least 30 minutes every day and at least 150 minutes every week. We are familiar with brisk walking, running and cycling.
but
Is aerobic exercise enough?
It is found that compared with people who have no exercise habits, the combination of aerobic exercise and resistance exercise can reduce the total death and cardiovascular disease death risk by 40% ~ 46%, which is better than aerobic exercise or resistance exercise alone.
so
To protect the cardiovascular system, resistance exercise is essential!
NO.1
What is resistance movement?
Resistance exercise is a way to mobilize the contraction of skeletal muscle to resist external resistance.
Muscle function is the guarantee of a quality life. The maintenance of muscle function is related to daily activities, that is, use in and waste out.
Resistance exercise is a kind of exercise that can maintain or enhance muscle strength, volume and endurance. Push-ups, pull-ups, lifting dumbbells and elastic belt exercises are all resistance activities.
Effective resistance exercise is a process of muscle growth and strength enhancement, which not only improves muscle function, but also plays a positive role in promoting metabolism, bone health, blood sugar regulation and fall prevention, and is also very beneficial to improving the risk factors of cardiovascular diseases and promoting cardiovascular health.
NO.2
Resistance exercise is good for cardiovascular health!
Resistance exercise can improve the well-known cardiovascular risk factors, such as blood pressure, blood sugar, blood lipid and weight. This improvement is often more obvious in the elderly and people who already have cardiovascular risk factors.
Resistance exercise is related to the reduction of the risk of cardiovascular disease and death. Compared with adults who don’t carry out resistance exercise, adults who participate in resistance exercise have a 17% lower risk of cardiovascular disease death.
Blood pressure level:
Resistance exercise can improve blood pressure. Compared with people with normal blood pressure, resistance exercise has a more significant effect on reducing systolic and diastolic blood pressure in people with elevated blood pressure and patients with hypertension. The evidence shows that the effect of resistance exercise on reducing systolic blood pressure is similar to that of antihypertensive drugs.
Blood sugar level:
Resistance exercise can improve insulin sensitivity, reduce insulin resistance, and then improve blood sugar level. Resistance exercise can reduce the fasting blood glucose level of the elderly, pre-diabetic people and diabetic patients.
Blood lipid level:
Resistance exercise can improve the levels of total cholesterol, triglyceride and high density lipoprotein cholesterol.
Weight and body composition:
Resistance exercise can reduce the body’s stored fat, increase muscle mass, increase resting metabolic rate, help improve body composition, and have a good effect on lean body weight gain and body fat loss.
Other factors:
Resistance exercise can improve cardiopulmonary function, arteriosclerosis, sleep quality, depression and anxiety symptoms, and improve the quality of life.
NO.3
How to carry out the resistance movement?
"Resistance" in resistance movement
You can choose to resist the external resistance load by means of dumbbells, barbells, water bottles, sandbags, elastic belt and other fitness equipment.
You can also choose to fight against the weight of your limbs and trunk, and do push-ups, pull-ups, squats, etc.
30 ~ 60 minutes of resistance exercise every week can minimize the risk of cardiovascular diseases.
The World Health Organization suggests that resistance exercise involving major muscle groups should be carried out at least two days a week. It should be noted that the high-load resistance exercise of the same group of muscles should not be carried out for two consecutive days, and a day or two of rest can give the muscles the necessary time to adapt and recover.
For healthy adults, 8 ~ 10 kinds of main muscle groups involving the body and limbs can be carried out. Each muscle group is carried out with 1 ~ 3 groups of moderate intensity load, and each group is repeated for 8 ~ 12 times, which is effective for realizing muscle and cardiovascular benefits.
If the physical condition does not allow, it can reduce the load intensity and increase the repetition times, which is helpful to bring health benefits and reduce the risk of sports injury.
For example:
We can do resistance exercise on Tuesdays and Fridays in a week, and the total time of each exercise is 15 ~ 30 minutes. Exercise the muscles of chest, back and upper limbs through push-ups, dumbbell side lifting, biceps bending and triceps stretching, exercise the muscles of waist and abdomen through belly rolling and back stretching, and exercise the muscles of hips and lower limbs through squats and lift heel. Each movement is performed in 2 groups, each group is repeated 10 times, and the rest between groups is 3 minutes.
To carry out resistance exercise, we should be prepared before the exercise.
Warm up fully before exercise, especially for the training part, otherwise it will easily damage the muscles.
We should choose the appropriate amount of exercise according to our own abilities and do what we can.
Relaxation and stretching after exercise are also important.
For the elderly and people with basic diseases, scientific evaluation and inspection should be carried out before resistance exercise, and moderate intensity exercise should be carried out within the scope of one’s ability, and exercise is beneficial.
Original title: "Health Science | This exercise can also protect the cardiovascular system"
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