EXERCISE - strength training
When it comes to exercise, the aerobic kind steals all the glory. All of the fun ways to sweat can help you get the government-recommended 150 minutes of aerobic activity each week, like swimming, volleyball, brisk walking—anything that speeds up your blood flow and breath.
Less appealing is the other, more neglected kind: strength-training. While about half of Americans meet the goals for aerobic exercise, only 20% do the recommended muscle-strengthening activities that work major muscle groups. Women, especially, tend to shy away from it.
But they neglect it at their own peril. Strength-training significantly lowers the risk for type-2 diabetes and cardiovascular disease, finds a new study published in the journal Medicine & Science in Sports & Exercise.
Scientists (and anyone else who’s ever pumped some iron) have long known that strength training makes muscles bigger. It also protects bones by increasing their density, an important perk for aging women. But more recent evidence shows that it also reduces BMI, which improves how the body uses insulin. A bigger muscle also means that glucose can get around the body better.
The researchers wanted to see if the lesser-known benefits of strength training, like these, actually influence a person’s risk of type-2 diabetes and cardiovascular disease.
Less appealing is the other, more neglected kind: strength-training. While about half of Americans meet the goals for aerobic exercise, only 20% do the recommended muscle-strengthening activities that work major muscle groups. Women, especially, tend to shy away from it.
But they neglect it at their own peril. Strength-training significantly lowers the risk for type-2 diabetes and cardiovascular disease, finds a new study published in the journal Medicine & Science in Sports & Exercise.
Scientists (and anyone else who’s ever pumped some iron) have long known that strength training makes muscles bigger. It also protects bones by increasing their density, an important perk for aging women. But more recent evidence shows that it also reduces BMI, which improves how the body uses insulin. A bigger muscle also means that glucose can get around the body better.
The researchers wanted to see if the lesser-known benefits of strength training, like these, actually influence a person’s risk of type-2 diabetes and cardiovascular disease.
Body-weight training
“I CAN’T AFFORD a gym membership and can’t build a home gym. Can I still gain muscle?” — Peter V., Chicago, IL
Weights are so popular because anyone can use them—but, believe it or not, there was a time when barbells and dumbbells didn’t exist and people (mostly gladiators and Spartans, I imagine) still got ripped and strong.
A bodyweight training regimen will work, provided you have a few objects to use as tools to help you make the best use of your own weight. Pullups and rows on a bar, tree limb, or sturdy pipe will work your back and biceps; pushups and dips on playground equipment will cover your chest, shoulders, and triceps; and squats, lunges, and jumps (preferably onto a box to start) will strengthen your legs.
The main problem with body-weight training is that your own weight is either too much or not enough, depending on the exercise. When it feels too heavy, adjust the angle of your body so you’re lifting less of your weight (e.g., do inverted rows instead of dead-hang pullups). When it feels light, slow down your reps to work on endurance and stability.
Ultimately, your body-weight training options are as broad as your imagination, so get creative.
Weights are so popular because anyone can use them—but, believe it or not, there was a time when barbells and dumbbells didn’t exist and people (mostly gladiators and Spartans, I imagine) still got ripped and strong.
A bodyweight training regimen will work, provided you have a few objects to use as tools to help you make the best use of your own weight. Pullups and rows on a bar, tree limb, or sturdy pipe will work your back and biceps; pushups and dips on playground equipment will cover your chest, shoulders, and triceps; and squats, lunges, and jumps (preferably onto a box to start) will strengthen your legs.
The main problem with body-weight training is that your own weight is either too much or not enough, depending on the exercise. When it feels too heavy, adjust the angle of your body so you’re lifting less of your weight (e.g., do inverted rows instead of dead-hang pullups). When it feels light, slow down your reps to work on endurance and stability.
Ultimately, your body-weight training options are as broad as your imagination, so get creative.
