Create Stories: Strength training can reduce chances of heart attacks, keep a balance with cardio says Dr Preeti Shukla
People often associate bulky muscles with just good strength or looks, but strength training combined with aerobic exercises can save lives. Stating this, nutritionist and dietician Dr Preeti Shukla cited a published study of 13,000 people in Medicine Science and Sports Exercise (MSSE) journal.
The study stated that performing resistance training for less than an hour per week was associated with roughly 40 to 70 percent decreased risk of cardiovascular disease and all-cause mortality —without aerobic exercise.
Dr Shukla was discussing the topic of better health in a seminar organised by Create Stories Social Welfare Society. The seminar was coordinated by Deepak Sharma, a philanthropist.
“Strength training can boost our health and fitness, but to balance it out, we must work on relaxation and cardio as well,” Dr Shukla said.
She said, “Only weight training increases the stress hormone i.e. cortisol, and due to excessive increase of stress hormone, blood pressure, diabetes, heart problem, sleeping disorder, anxiety, depression, irritability etc.” She added the benefits of strength training for heart muscles can be balanced out with cardio.
“Cardio exercise reduces stress hormones, which produces endorphins, which are happy hormones,” Dr Shukla said. Cardio includes walking, running, cross training, etc.
Do not go walking before Sunrise
It is most important when we exercise in winter, when the sun starts rising, then start walking or exercise, do not go out to exercise in the dark, because at that time the risk of heart attack increases. “It was seen that in winters, 50% of people who go out for running or exercise running or walking, while running or exercising or walking, 50% of the people have suffered sudden cardiac arrest or heart attack,” Dr Shukla said.
Tips for exercise
Give equal importance to strength training and cardio exercise. Even if you give three days to strength training and three to three cardio.
Do not go into intense or fast mode before starting any exercise, warm up first and achieve maximum heart rate.
Cool down after exercise, that is, after running, stop walking slowly, walking is cool down.
Follow a protein balance diet routine to support the body in both exercises.
Those who are preparing for a marathon, they must plan a diet.
Tips for diet
Nevet start walking or exercise on an empty stomach, take nuts or milk or eat fruits.
Increase the amount of protein-borne things after a walk or exercise.
Take protein and calories in equal portion in the diet throughout the day.
Our normal Indian plate is very balanced, in which all these things were lentils, vegetables, salad, roti, curd, rice.
Do not skip dinner at all.
Do not eat sweets at all.
Eat fruits instead of juice.
Drink at least two and a half litres of water throughout the day, it will not cause dehydration, dryness will go away, skin will be good. Just don't drink water immediately after eating.
The study stated that performing resistance training for less than an hour per week was associated with roughly 40 to 70 percent decreased risk of cardiovascular disease and all-cause mortality —without aerobic exercise.
Dr Shukla was discussing the topic of better health in a seminar organised by Create Stories Social Welfare Society. The seminar was coordinated by Deepak Sharma, a philanthropist.
“Strength training can boost our health and fitness, but to balance it out, we must work on relaxation and cardio as well,” Dr Shukla said.
She said, “Only weight training increases the stress hormone i.e. cortisol, and due to excessive increase of stress hormone, blood pressure, diabetes, heart problem, sleeping disorder, anxiety, depression, irritability etc.” She added the benefits of strength training for heart muscles can be balanced out with cardio.
“Cardio exercise reduces stress hormones, which produces endorphins, which are happy hormones,” Dr Shukla said. Cardio includes walking, running, cross training, etc.
Do not go walking before Sunrise
It is most important when we exercise in winter, when the sun starts rising, then start walking or exercise, do not go out to exercise in the dark, because at that time the risk of heart attack increases. “It was seen that in winters, 50% of people who go out for running or exercise running or walking, while running or exercising or walking, 50% of the people have suffered sudden cardiac arrest or heart attack,” Dr Shukla said.
Tips for exercise
Give equal importance to strength training and cardio exercise. Even if you give three days to strength training and three to three cardio.
Do not go into intense or fast mode before starting any exercise, warm up first and achieve maximum heart rate.
Cool down after exercise, that is, after running, stop walking slowly, walking is cool down.
Follow a protein balance diet routine to support the body in both exercises.
Those who are preparing for a marathon, they must plan a diet.
Tips for diet
Nevet start walking or exercise on an empty stomach, take nuts or milk or eat fruits.
Increase the amount of protein-borne things after a walk or exercise.
Take protein and calories in equal portion in the diet throughout the day.
Our normal Indian plate is very balanced, in which all these things were lentils, vegetables, salad, roti, curd, rice.
Do not skip dinner at all.
Do not eat sweets at all.
Eat fruits instead of juice.
Drink at least two and a half litres of water throughout the day, it will not cause dehydration, dryness will go away, skin will be good. Just don't drink water immediately after eating.