If weight training (also often called strength or resistance training) makes you're thinking that of bodybuilders lifting heavy weights on the gym, re-examine. You can tone and construct muscle within the privacy of your personal home—no special equipment required. And you need to make it an everyday habit because resistance training is nice on your entire body, including your heart.
A recent scientific statement from the American Heart Association (AHA), published on January 16, 2024 within the journal circulationDetails on the cardiovascular advantages of resistance training. Doing resistance training regularly can improve your blood pressure, blood sugar, blood lipids and body composition. It is particularly helpful for older adults and other people prone to heart problems.
Bonus advantages of resistance training
Resistance training has also been shown to enhance other aspects closely related to cardiovascular health. For example, it increases the function of blood vessels, partially by keeping your arteries flexible. Resistance training also appears to lower levels of inflammation, which triggers harmful, body-wide processes that contribute to clogged arteries. But while it's possible you'll not notice these effects, Dr. Frates says, it's possible you'll notice significant improvements in each your sleep and your mood after adding strength exercises to your workout routine. Both insufficient sleep and stress can result in cardiovascular problems.
Resistance training also supports weight reduction since it burns calories during and after your workout. When people shed extra pounds, they sometimes lose fat in addition to muscle mass. Weight training helps preserve muscle mass. Given the recognition of effective weight-loss drugs often called GLP-1s, similar to semaglutide (Wegovy) and tirzepatide (Zepbound), it is crucial to notice that muscle wasting (muscle loss) is related to these drugs. There is a possible side effect. Dr. Frates. This signifies that resistance exercise is particularly vital for people taking these medications.
getting began
If you're recent to this manner of exercise, keep an open mind, says Dr. Frates. A great first step is to go to a fitness center or gym and meet with a trainer, simply to get a feel for the range of strength-building options. You can use machines, resistance bands, hand weights, or your personal body weight. “Take time to explore them all because an inquisitive child can explore the outdoors,” says Dr. Frates. Consider a trial membership to see the way it feels to make use of the machines and other devices.
Another option is to search out a supervised program at a senior center with a licensed instructor who can teach you proper form, which is essential to injury prevention. If you might have any mobility restrictions on account of arthritis or other health conditions, consider seeing a physical therapist who can create a secure regimen specifically on your needs.
While sharing in-person classes could be motivating and fun, you'll be able to't beat the convenience of figuring out at home on your personal, says Dr. Frates. You can find free online exercise videos on YouTube. Use a search term similar to “strength training for older adults,” and search for videos that clearly show proper form, similar to from the National Institute on Aging; Check out these exercises on YouTube.
Sample exercises for all major muscle groups. |
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Large muscle group |
Exemplary exercises. |
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pectoralis (chest) |
chest press; Push |
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Deltoids (shoulder) |
Shoulder extension: Shoulder press in two ways |
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Rhomboids (upper back) |
Straight Row: Deadlift Back Row |
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Triceps (back upper arm) |
Triceps extension |
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Biceps (front upper arm) |
Biceps curl |
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Quadriceps (front thigh); Hamstring (back thigh); Gluteals (butt) |
squat: lunge |
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Calf (back lower leg) |
Raised the calf |
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Stomach |
Abdominal disorders: low plaque; Full board |
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behind |
Rear extension |
How many, how repeatedly?
Aim for 2 strength-building sessions per week, each requiring only 15 to twenty minutes. The AHA recommends specializing in eight to 10 different exercises to realize a balanced workout (see “Sample Exercises for All Major Muscle Groups”). Dr. Frates recommends setting a goal to finish eight resistance training sessions a month, marking the times on a calendar and tracking the variety of repetitions (reps) of every exercise. And it's often more motivating — and fun — for those who can enlist a friend or member of the family to affix you, she adds.
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