According to a recent study conducted by Iowa State University, “Weightlifting is good for your heart and it doesn’t take much,” and spending at least one hour a week lifting weights can reduce a person’s risk of a stroke or heart attack by 40-70 percent.
How is this possible? Weight training increases resistance in muscles and increases blood flow which, in turn, lowers the individual’s risk for cardiovascular diseases, diabetes, and high cholesterol. DC Lee, who was one of the researchers involved in the study, said “the results are encouraging, but will people make weightlifting part of their lifestyle? Will they do it and stick with it? That’s the million-dollar question.”
If you’re already doing cardiovascular or aerobic training, the best thing you can do to reap all the health benefits is to incorporate strength training into your current exercise regimen. Continue reading for three ways we recommend you add resistance training into your routine and improve your heart health.
Purchasing a membership to a local gym or a personal training studio (like Philly Personal Training) is the perfect way to kickstart your strength training. These facilities will have a variety of machines that work different muscle groups in your body. A few examples of machines that are excellent for strength training are the leg press, chest press, and lat pulldown. Personal trainers are knowledgeable on the proper way to use these machines and will be glad to teach you how to use them to their full capacity and how to use them safely.
Another great way to add resistance training into your routine is incorporating free weights. The most accessible type of free weight for weight lifting are dumbbells. Dumbbells allow you to perform movements with each side of your body working independently from one another, resulting in more balance and symmetry. Additionally, you can use kettlebells as a type of free weight. Kettlebells allow for more ballistic movements and swinging motions that you can’t do with traditional weights. Kettlebells will help you develop power in the hips, legs, and glutes.
Use Bodyweight Exercises
If you’re not interested in incorporating machines or free weights, you can use your body weight. Pull-ups, squats, lunges, planks, and pushups are all powerful muscle building exercises that you can do anytime, anywhere. We do recommend you work with a personal trainer to learn the proper form for all these exercises before you start doing endless reps!
It’s extremely easy and simple to add resistance training into your current exercise regimen. At Philly Personal Training, you’ll get a private, personalized, one-on-one session with one of the best personal trainers in Philadelphia. All of our programs are tailored for each client to maximize results. If you’re looking for a personal trainer in Rittenhouse or the surrounding area, browse our website or call 267-455-0100 for more information on our personal training services!