Strength Training: Doing this twice a week will lower your BP

A recent study found that regular strength training also increased life expectancy. Thirty to sixty minutes of resistance, or strength, or weight training can reduce the risk of premature death by ten to twenty percent, according to the study. Find out the full details in this article.

Strength training or resistance training means lifting weights. This will help you to improve your endurance and strength. Also included are callisthenics, isometrics, plyometrics, and body weight exercises.

What else does this research say

This research also shows that people who do regular weight training have a lower risk of developing heart disease and cancer. Also, those who do at least sixty minutes of muscle-strengthening activities a week have a lower risk of developing diabetes.

Another study ..

According to the National Institute on Aging and Harvard Medical School, women over the age of 62.6, on average, were able to reduce their risk of type 2 diabetes by 30 percent, regardless of what kind of regular strength training they did. Also, they have a 17 percent lower risk of developing cardiovascular disease.

World Health Organization

According to the World Health Organization, 150 minutes of moderate physical activity is essential for every person. Moderate exercise reduces the risk of heart disease and stroke. These will make you breathe easier and stay healthy longer. This point is why Important means that all cardiovascular related lifestyle diseases are also likely to shorten life expectancy.

Walking is not enough

If you want this strength training, you may wonder if regular walking is not enough. Everyone should do at least 30 minutes of high intensity interval training. These start with specialized floor exercises and body weight training. That is, there are three main components to a proper exercise routine. These include endurance training, resistance training, and flexibility. None of this happens because of walking. Experts say that those who do not have any health problems should think not only about walking but also about other cardio activity. In their opinion walking is not a full-fledged exercise. They believe that switching to the Three Component Exercise Regimen can reduce a variety of lifestyle problems - for example, BP, diabetes, and weight gain.

Why Strength Training Is Important

Asked why strength training is so important, experts say that we lose muscle mass as we age. Therefore, strength training is a must have, for any Affiliate, promoting any program. This allows you to enjoy day-to-day activities. That is why strength training should be included in everyone's exercise program. Strength training helps to increase strength in areas such as the core, lower back, upper body, and legs. Also, strength training speeds up the metabolic rate so that the body can quickly absorb nutrients. In addition, Strength Training helps to burn calories not only while exercising but also while resting. The reason is that muscles need a lot of energy to sustain and repair after strength training. Therefore, strength training works very effectively to reduce fat. If the workout and diet programs are all designed to meet individual needs, then all kinds of health benefits can be achieved through resistance training.

How to increase life expectancy

Strength training increases the oxygen supply to the body throughout the body. This allows the internal organs to work effectively. It can also be a factor in increasing life expectancy. Flexibility of muscles increases when resistance is trained. Bone density also improves. The more muscle mass a person carries, the greater the body's capacity to store glucose, and the overall metabolism improves.

How much to do

The good news is that you do not have to spend hours in the gym to get all these benefits. Truth be told, two to three strength training sessions a week is enough for these benefits. These sessions should last at least fifteen minutes. Doing 10-15 reps for chest, back, legs and arms is important. These can also be done at home using your body weight as resistance. Pushups and squats can be done. Yet these can also be done with any basic home equipment. If you want more benefits you need to do more training but it is not necessary.

Note: These details are provided by health experts and studies. This Thanam is just for your understanding. The best way is to consult a doctor for any minor health problem. Can notice.