Generally speaking, as long as we talk about sports related to strengthening the heart, I believe everyone will be directly related to doing more aerobic exercise, such as brisk walking, jogging, dancing or cycling. These exercises can really promote the health of the heart, but there is another exercise that many people don't notice, that is, weight-bearing training that can exercise the muscles of the whole body.

Do you think it is necessary to do more aerobic exercise or weight training to strengthen heart health exercise? Dr. Li Yimin, a medical professor at Harvard Medical School, said that having strong muscles was once considered beneficial in daily life. For example, moving things or washing clothes will become much easier because of having muscles, and it will become more important to enhance immunity and prevent diseases.

Between muscle and fat, Dr. Li Yimin said that now, as people pay more and more attention to whether muscle mass is related to reducing the risk of diabetes and cardiovascular diseases, many people begin to care whether the overall muscle mass will decrease with age, and then a lot of fat will replace the lost muscle, so strengthening weight training can help muscle growth and offset or slow down the muscle loss caused by age.

With the growth of age, muscle will gradually decrease and fat will gradually increase, which will affect our heart health. According to a new study, weight training can increase the metabolic rate of the body (the speed at which the body converts energy storage into working energy) by 15%. Even if you just sit or sleep, you will burn more calories. Another study also found that healthy men who do 20 minutes of weight training every day gain less abdominal fat (which is particularly difficult for the heart) than men who spend the same time doing aerobic exercise. In addition, due to the higher metabolic activity of muscle tissue, it helps to control blood sugar, reduce insulin resistance, help to prevent the risk of type 2 diabetes, and is also the main risk factor of heart disease.

You can also train at home. Don't feel compelled to go to the gym as soon as you hear about weight training. In fact, you can also do simple strength training with elastic belt at home. Dr. Li Yimin said that elastic belt was recommended because it was light and cheap. Traveling abroad can be carried with you and you can do any form of muscle strength training anytime and anywhere.

This elastic band is like a big rubber band. Generally speaking, the one with a bracelet or a wide rubber band at both ends is the most common and best one. There are many brands that follow the same gradient color scale, from yellow (the easiest and most intolerant) to red, green, blue and black (the hardest and most intolerant).

Elastic belt is a highly recommended home fitness equipment, so that you can exercise anytime and anywhere. However, a complete training process will include muscle groups such as legs, hips, back, abdomen, chest, shoulders and arms. Here are two simple training moves, which can start from elastic belt with less resistance and gradually advance to elastic belt with moderate intensity.

At the beginning of training, a group of 8- 12 is the best for each movement. After that, with the progress of muscle strength, the number of groups can be increased to 2-3 groups, with a rest of 60-90 seconds between each group.

1. The preparatory action of elastic belt's squat is to separate his feet from the hip width, step elastic belt in the middle of his sole, and then pull elastic belt behind his shoulder, so as to hold the handle on the edge of his shoulder conveniently. At the same time, pay attention to the palm facing forward when grasping. Then, start the basic movement of squat. During the whole training process, you need to press the weight back to your heel and put your hand firmly on the upper edge of your shoulder.

Elastic belt squat training can bring more resistance to unarmed squat. ? Muscle fitness II. Elastic belt V-lift First, step elastic belt in the middle of the sole of your foot, and at the same time, open your feet as wide as your hips, hold the handle with your thumbs forward, and naturally hang your arms on both sides of your thighs. At the beginning, use the strength of the deltoid muscle of the shoulder to slowly lift the arm to the side. From the front, elastic belt will turn into a V-shape, and the lifting height of the arm should be parallel to the shoulder, and it should not be excessively raised. Then, slowly return to the starting position.

Elastic belt can also be used to train the deltoid beam. ? Ptpfit reference //menshealth, puregym

Editor//David