University of Michigan doctor emphasizes importance of resistance training

detroit – February is American Heart Month, where people are encouraged to focus on their cardiovascular health.

We'll start with a practical discussion about incorporating strength-building exercises into your heart-healthy routine.

Recently published paper from the American Heart Association (AHA) It states that these types of exercise can provide benefits similar to aerobic exercise.

Let's start with some definitions. Strength training is known as resistance exercise. These basically only work on a single muscle group. Think push-ups and bicep curls. Aerobic exercise, on the other hand, uses more of your body, which increases your heart rate and breathing rate. Think brisk walking or cycling.

The AHA now emphasizes the importance of both exercises.

Dr. Abi Lane is an exercise physiologist Department of Kinesiology, University of Michigan. She is also the senior author of her AHA Scientific Statement on Resistance Exercises.

“Resistance training has significant benefits that are very similar to those you get from aerobic exercise,” Lane says. “Or if aerobic exercise is a little bit better for certain risk factors, resistance might add a little something to that.”

According to Lane, it's very easy to start strength training.

“You don't need any fancy equipment; you can go to a sporting goods store and get a pair of dome dumbbells for cheap,” Lane says. “I like to use milk jugs. You can save them and fill them with sand and water to gradually gain or lose weight.”

But how do you know what weight to start with?

“It's perfectly fine to start with a very light weight and get used to the movement,” Lane says. “And you might want to play around with the weights.”

The goal is to perform 1-3 sets of 8-10 different exercises that involve all muscle groups. You should choose a weight that allows you to complete 8 to 12 repetitions of each exercise.

“Maybe by the time you've done 10 bicep curls, you'll have a hard time doing 11, and you'll have trouble doing 12. Then you'll be at a good weight,” Lane says. To tell. “I think the overall message is that training is not complete without strength training.”

No cost at all. These exercises are as easy as picking up a can, but if that's too easy, get a heavier can, or a gallon of water, or sand.

Learn more about fitness basics here. From AHA or Click here for CDC.