Strength 和 Resistance Training Exercise
Strength 和 resistance training exercise is one of the four types of exercise along with 耐力, 平衡 和 灵活性. 在理想的情况下, all four types of exercise would be included in a healthy workout routine 和 AHA provides easy-to-follow guidelines for 耐力 和 strength-training in its Recommendations for Physical Activity in Adults.
All of the types of exercises don’t need to be done every day, but variety helps keep the body fit 和 healthy, 让锻炼变得有趣. You can do a variety of exercises to keep the body fit 和 healthy 和 to keep your physical activity routine exciting.
The 美国心脏协会 recommends strength training at least twice a week.
Strengthening your muscles gives you the ability to perform everyday activities 和 helps protect your body from injury. Stronger muscles also lead to a boost in your metabolic rate, which means you’ll burn more calories even when your body is at rest.
Don’t worry – we’re not talking about professional bodybuilding. 简单的, weight-bearing exercises that use free weights, machines or your body’s own resistance are the focus. You can do these workouts separately from your cardio activity or add resistance to an existing workout. Choose the time 和 type of activity that works for you.
A well-rounded strength-training program provides the following benefits:
- Increased strength of bones, muscles 和 connective tissues (tendons 和 ligaments)
- 降低受伤风险
- Increased muscle mass, which makes it easier for your body to burn calories 和 thus 保持健康的体重
- 提高生活质量
You may wish to consult with a certified fitness professional to learn safe techniques before beginning a strength-training program. 每组重复8到12次, working the muscles to the point of fatigue, is usually sufficient for each muscle group.
Aim to exercise each muscle group at least two times per week, with a minimum of two days of rest between workouts.
As you progress 和 get stronger, add more weight or more days a week of strength training. Adding more sets or increasing frequency may lead to slightly greater gains.
What if I’m recovering from a cardiac event or stroke?
Some people are afraid to exercise after a heart attack. But regular physical activity can help reduce your chances of having another heart attack.
The AHA published a statement in 2021 saying that exercise interventions positively affect disability, 有氧运动, mobility (walking speed) 和 functional 平衡 after stroke.
If you’ve had a heart attack or stroke, talk with your health care team before starting any exercise to be sure you’re following a safe, effective physical activity program.
