[Northern Xinjiang Science Popularization] Persistent strength training helps fight disease

The latest scientific research has found that strength training can enhance muscle movement and is a safe, effective and important way to reduce the risk of cardiovascular disease. At the same time, strength training can reduce cardiovascular disease risk factors, including lowering blood pressure, blood sugar, blood lipids, body fat, etc. So, what are strength trainings and how to practice them?

Strength training includes free weight resistance training (such as using dumbbells), bodyweight resistance training (such as push-ups, bodyweight depth), machine resistance training, and elastic band resistance training. Healthy adults can use 8-10 different exercise programs to perform resistance training for major muscle groups. For example: using dumbbell chest presses, push-ups, standing dumbbell shoulder presses, standing dumbbell side flyes, elastic band seated rowing, dumbbell bent-over rowing, dumbbell behind-the-neck flexion and extension, dumbbell biceps curls, squats, lunges, standing heel raises, sit-ups, and goat raises, etc., can exercise muscle groups in different parts of the body.

You can choose some of these movements for each resistance training session, and do 1-3 sets of each movement, 8-12 times per set (select 8-12 weights that are just enough to exhaust yourself to maintain a moderate resistance training intensity). Resistance training ≥ 2 times a week can benefit your muscles and cardiovascular system.

Grow more muscle, live longer and be more "disease-resistant". Improving muscle mass is also very important for people who already have diseases. Many cancer patients become very weak after the disease, and studies have found that higher muscle mass helps fight the disease.