Combine Weights And Aerobics
Weight management is key to reducing heart disease risk, but this can only be achieved through regular exercise.
Recent research suggests that the more vigorous the exercise the better, and that combining aerobics and weight training is the best approach for reducing heart disease risk.
- Men who ran for at least an hour each week had a 42% reduced risk for developing heart disease.
- Lifting weights for 30 minutes or more per week cut the risk 23%
- Rowing an hour or more per week cut the risk by about 18%.
- Even walking briskly each day for at least 30 minutes led to an 18% reduction in heart disease risk.
And the faster the men walked, the more benefit they gained - regardless of how long they walked.
The heart protective effects of exercise were seen :
- in all ages ;
- in men who were overweight ;
- in those with a family history of heart disease.
It was found that the amount, intensity, and type of exercise are all important when it comes to reducing the risk of heart disease.
The lesson is that the more exercise the better, and that adding weight training to aerobic routine may be most beneficial of all.
A link has been established between weight training and lowered risk of heart attack and death but weight training does not directly improve heart function the way aerobic exercise does.
Instead, it may be the case that it reduces risk by increasing lean body mass, thereby improving insulin sensitivity. Poor insulin sensitivity has been linked to an increased risk for heart attack and diabetes.
Finding an activity that you like is the key to maintaining exercise fitness. Start slowly and increase the intensity as your endurance improves. Remember, weight management is the ultimate aim of exercise fitness.