A poll between 4,000 men and woman showed that strength training, has better links to reduced the risk of cardiovascular diseases compared to dynamic activities, such as walking and cycling.
Researchers suggest any amount of any kind of exercises contribute to good health.
The American Heart Association (AHA) guidelines suggest that adults should be physically active for at least 150 minutes a week.
300 minutes of exercise per week has even greater benefits. AHA also recommend less sitting — even getting up and doing some light activity is better than just sitting.
Exercise and cardiovascular
Strength training exercises for less than an hour a week may reduce your risk for a heart attack or stroke by 40 to 60 percent, according to a study.
Resistance exercise (such as lifting weights) produces a different pattern of blood vessel responses than aerobic exercises. Resistance exercise may offer higher benefits from the increases in blood flow to active muscles and could be implemented as companion to an aerobic training regimen.
The researchers compared vascular (blood vessel) responses to two different types of moderate-intensity exercise.
- A set of eight resistance exercises
- Three sets of ten repetitions
- 30 minutes of aerobic cycling
Aerobic exercises, also known as cardio boosting your heart rate and make you break a sweat. Aerobics help to improve your circulation and lower your blood pressure. Aerobics can also help you control blood sugar level for people with diabetes.
Moderate-intensity aerobics include:
- going for a walk
- taking a swim
Strenuous workouts get you breathing hard and increase your heart rate significantly.
These vigorous-intensity aerobics include:
- biking 10 mph or faster
- swimming laps
- uphill hike
Doing a mix of moderate and vigorous-intensity aerobics during the week is also recommended. One minute of vigorous-intensity exercise is about equal to two minutes of moderate-intensity aerobics.
Strength training is another great way to boost your hearts health. Combining both aerobics and strength training will help to increase good cholesterol and lower bad cholesterol. It can also reduce your risk of having a heart attack or stroke.
Strength training sessions should work all of your major muscle groups: arms, legs, hips, chest, shoulders, abs, and back.
Strength training exercise include:
- free-weight lifting
- resistance bands
Strength training exercises should be done in sets. Each set should consist of 8 to 12 repetitions, or until it becomes difficult for you to perform another repetition without help. Exercises and other types of physical activities are necessary for a healthy heart. Warming up before a workout, or just doing some stretches in your living room is always a good idea to start your day off.