Cardiologist says strength training is an easy shortcut to ageing in reverse: Strong muscles protect heart, brain

Summary

Cardiologist Dr Bhojraj highlights the importance of strength training in helping our body to age in reverse and maintain health and resilience.

Source: Hindustan Times on MSN.com

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Q1: What are the main health benefits associated with strength training according to recent research?

A1: Strength training, also known as resistance or weight training, increases muscle, tendon, and ligament strength. It enhances bone density, metabolism, and lactate threshold, improves joint and cardiac function, and reduces injury risk in athletes and the elderly. Recent studies highlight its role in improving cardiovascular health and brain function by enhancing blood flow and reducing inflammation.

Q2: How does strength training specifically benefit heart health?

A2: Strength training benefits heart health by improving cardiovascular endurance and reducing blood pressure. It enhances the heart's efficiency in pumping blood, leading to better circulation. This form of training also helps in lowering bad cholesterol levels and increasing good cholesterol, thus reducing the risk of heart diseases.

Q3: Can you explain how strength training might contribute to brain health?

A3: Strength training contributes to brain health by increasing blood flow to the brain, which can enhance cognitive function and memory. It also helps in the release of endorphins and other neurochemicals that improve mood and reduce symptoms of depression and anxiety.

Q4: What does recent scholarly research say about strength training's impact on diabetics?

A4: Recent research indicates that strength training, alongside other exercise forms like swimming and HIIT, can reduce pulmonary inflammation and fibrosis in diabetics. These exercises downregulate inflammatory cytokines, inhibit macrophage activation, and promote better lung tissue structure, which is crucial for diabetic patients.

Q5: Are there specific exercises within strength training that are more beneficial for certain health outcomes?

A5: Exercises like squats, deadlifts, and bench presses are particularly effective for overall strength. However, incorporating different exercises like isometrics and plyometrics can target specific health outcomes such as improving joint function and enhancing power, respectively.

Q6: How does strength training compare to other forms of exercise like cardio in terms of health benefits?

A6: While both strength training and cardio offer substantial health benefits, strength training is superior in building muscle mass, increasing bone density, and enhancing metabolic rate. Cardio is more effective for improving cardiovascular endurance and burning calories. A combination of both is often recommended for comprehensive health benefits.

Q7: What are the potential risks or safety concerns associated with strength training, and how can they be mitigated?

A7: Potential risks of strength training include muscle strains, joint injuries, and overtraining. These can be mitigated by using proper form, starting with lighter weights, gradually increasing intensity, and ensuring adequate rest between sessions. Consulting a fitness professional can also help in avoiding injuries.

References:

Wikipedia: Strength training
PubMed: The Effects of Different Types of Exercise on Pulmonary Inflammation and Fibrosis in Mice with Type 2 Diabetes Mellitus
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