Ways Strength Training Boosts Your Health and Fitness
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Engaging in strengthening exercise for just 30 to 60 minutes a week can reduce the risk of dying from cancer and heart diseases by 10% to 20% during cancer and heart diseases than those who don’t, according to the British Journal of Sports Medicine.
The U.S. Department of Health and Human Services suggests that adults should do muscle strength training exercises twice every week. Strength training has many ways, including weight lifting, push-ups, sit-ups, certain yoga styles, and more.
I-Min Lee, professor of epidemiology at Harvard T.H. Chan School of Public Health, explained that such exercises help to maintain healthy body weight, improve glucose metabolism, and prevent cardiovascular diseases.
Strength training is an integral part of your complete fitness routine. It offers many benefits and is easy to begin with. Let’s explore what strength training can do for you and how you can start.
8 Ways Strength Training Maximizes Health
Strength training is not just about building muscles but a way to live longer while enjoying good health and physical fitness. Here are the 8 best strength training exercises with health benefits that are crucial in expanding your lifespan.
Squats: Enhancing Cardiovascular and Respiratory Health
How to Do it?
Stand with feet shoulder-width apart and bend your knees and hips, lowering the body, in a position of sitting on a chair. Keep your back straight and chest up. Then lower down in the same position to the point until your thighs are parallel to the floor, and then go back to the starting posture.
Health Benefit
Squats improve cardiovascular health, a critical factor in increasing longevity. A British Journal of Sports Medicine study stated that exercise in regular squats enhances cardiovascular health and lung function and has a lower risk of all-cause mortality.
Lunges: Improving Balance and Lower Body Strength
How to Do it?
Stand straight and take one step forward. Now lower your hips to bend both knees at a 90-degree angle. Keep your upper body straight, and ensure your front knee is above your ankle while the other knee doesn’t touch the ground. After this, push back up to the starting position.
Health Benefits
This strength training exercise effectively improves balance, builds lower body strength, and reduces the risk of falls in older people.
Bench Press: Enhancing Upper Body Strength & Heart Health
How to Do it?
Lie flat on the bench with your eyes under the barbell. Grip the bar wider than shoulder width, then untrack and lower it to the middle of your chest. Press it back up to the point where your arms are straight.
Health Benefit
According to the Journal of Applied Physiology, bench presses boost your upper body strength, including pectoral and arm strength. Moreover, it keeps you fit while contributing to heart health, a crucial factor in increasing longevity.
Rows (Bent-Over Rows): Strengthening Back Muscles
How to Do it?
Keep your back straight and bend your knees slightly over the bar. Now grip the barbell with hands shoulder-width apart, lift it towards your sternum, and lower it downwards.
Health Benefits
Strengthening your back with rows strengthens the back muscles while reducing the risk of chronic back pain. Moreover, this exercise improves spinal health and overall posture, which is essential for an active and long life.
Deadlifts: Increasing Core and Lower Body Strength
How to Do it?
Stand with feet hip-width apart and bend at the hips and knees. After that, grip the barbell outside your legs with your hands. Lift the bar by pushing through your heels, keeping your back straight.
Health Benefits
Deadlifts are effective for increasing core strength, essential for long-term health. Furthermore, it prevents lower back pain and injuries.
Pulls (Lat Pulldowns): Improving Back and Shoulder Health
How to Do it?
Sit at a pulldown machine and grip the bar wider than your shoulder’s width. Now, pull down the bar towards your chest, and slowly raise it back up.
Health Benefits
Lat pulldowns strengthen the shoulder muscles and upper back. Regularly doing this exercise reduces shoulder pain significantly while improving the range of motion.
Push-Ups: Enhancing Overall Muscle Tone
How to Do it?
Place your hands on the ground slightly with your shoulders wider and width apart. Keep your body in a straight line from head to toe and lower your body until your chest nearly touches the ground. Now, push yourself back up.
Health Benefits
Push-ups are excellent for overall muscle toning, increasing upper body strength and endurance, and keeping you fit and healthy.
Pull-Ups: Strengthening the Upper Body and Core
How to Do it?
Hang from a bar with your hands shoulder-width apart. Pull yourself up until your chin is over the bar, then lower your back down slowly.
Health Benefits
Pull-ups are effective for strengthening the upper body and core. The American Journal of Physical Medicine & Rehabilitation Research states that pull-ups enhance muscular endurance and upper body strength.
Conclusion
You can achieve various health benefits by incorporating effective strength training programs into your fitness routine. Remember, each exercise should be performed in proper posture and form to avoid injury and maximize results. To ensure you are exercising with maximum safety and comfort and safety, consider wearing a custom rash guard, designed to maintain posture while supporting your movements.
Recent research shows that combining moderate and vigorous exercise can significantly reduce the risk of early death. The best combination for the biggest reduction in premature mortality rate by 35% to 42$ is to do 150-600 minutes of moderate and 75-300 minutes of vigorous exercise each week.
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