At Elevation Physiotherapy, we want to emphasize the importance of staying active as part of a healthy lifestyle.
Resistance Training and the American Heart Association
Since 2007, accumulating scientific evidence has indicated that resistance training (weight training) is a safe and effective approach for improving cardiovascular health for individuals both with and without cardiovascular disease. Here are their top three findings:
- RT provides significant health benefits related to cardiovascular disease (CVD) risk factors. It improves blood pressure, glycemia, lipid profiles, and body composition, particularly benefiting older adults and those with elevated cardiometabolic risk.
- RT has positive effects on non-traditional CVD risk factors, such as cardiorespiratory fitness, endothelial function, and psychological well-being.
- Combining RT with aerobic training may offer additional benefits in reducing certain CVD risk factors, such as obesity, diabetes, and hypercholesterolemia, compared to resistance training or aerobic exercise alone.
Setting Up a Home Gym
If you’re not comfortable attending a gym, consider creating a home gym. Many individuals are selling exercise equipment they no longer use, making it accessible to find quality gear.
If you have never engaged in resistance training before, we encourage you to seek our expertise. Physiotherapists specialize in injury prevention and can guide you on how to start a new exercise program safely and effectively. A personalized program tailored to your goals and needs is essential for success.
Here are 10 easy examples of resistance and aerobic training exercises you can do at home:
Resistance Training Exercises:
Bodyweight Squats: Stand with your feet shoulder-width apart and lower your hips as if sitting in a chair. Keep your chest up and knees aligned with your toes.
Push-Ups:
- Start in a plank position with your hands slightly wider than shoulder-width.
- Lower your body towards the floor by bending your elbows, then push back up.
- Modify by doing them on your knees if needed.
Dumbbell Rows: Use a pair of dumbbells (or water bottles) and bend slightly at the waist. Pull the weights towards your hip while keeping your elbows close to your body.
Lunges: Step forward with one leg and lower your hips until both knees are bent at a 90-degree angle. Alternate legs for a complete set.
Plank: Start in a push-up position and hold your body in a straight line from head to heels. Engage your core and hold for as long as you can.
Aerobic Training Exercises:
Jumping Jacks: Stand upright and jump while spreading your legs and raising your arms overhead. Return to the starting position and repeat.
High Knees: Jog in place while bringing your knees up towards your chest. Aim for a quick pace to increase your heart rate.
Burpees: Start standing, drop into a squat, kick your feet back into a plank, do a push-up (optional), return to the squat position, and jump up explosively.
Dancing: Turn on your favorite music and dance around your space. This is a fun way to get your heart rate up!
Stair Climbing: If you have stairs at home, walk or run up and down them. This is an excellent way to increase cardiovascular endurance while working your leg muscles.
Incorporating a mix of these resistance and aerobic exercises into your routine can help you achieve a balanced workout that supports cardiovascular health. Remember to start slowly and listen to your body as you build your fitness level!
In summary, your exercises do not have to be complicated; they need to be practical and accessible. A program that is progressive, individualized, and enjoyable will enhance your exercise consistency and consistency is key! Whether you enjoy walking, running, cycling, or swimming, be sure to include strength training in your routine as well!
Reference: Paluch et al. Resistance Exercise Training in Individuals With and Without Cardiovascular Disease: 2023 update: A Scientific Statement from the American Heart Association; Circulation: 7 Dec 2023.