When it comes to maintaining good health, most people focus on cardiovascular exercise, diet and maintaining a healthy weight.

While these habits are necessary for overall well-being, it’s important to remember that strength training plays an equally important role in our health, particularly in regards to preserving bone density and heart health. In this article, we’ll explore the benefits of strength training for heart and bone health, and offer some effective exercises that can be incorporated into your routine.

The Benefits of Strength Training for Heart and Bone Health

As we age, our muscles lose mass and strength. This can lead to a variety of health issues, including decreased mobility, poor balance and falls.

Additionally, aging can cause bones to become brittle and weak, which can increase the risk of fractures and breaks. However, regular strength training can help to combat these age-related changes, while also providing numerous other health benefits.

Strength training involves using resistance to build and strengthen muscles. This can be done using body-weight exercises, free weights, machines or resistance bands.

By adding resistance to our movements, we create small, controlled tears in muscle fiber, which the body then repairs and strengthens over time.

Not only does strength training increase muscle mass and bone density, it also improves metabolic function, cardiovascular health, and reduces the risk of chronic diseases such as diabetes, heart disease and stroke.

A study published in the European Journal of Preventative Cardiology found that strength training resulted in a 23% reduction in all-cause mortality, and a 31% reduction in cardiovascular-related deaths.

Effective Strength Training Exercises for Heart and Bone Health

When it comes to strength training, it’s important to target all of the major muscle groups in the body, including the chest, back, legs, arms, shoulders and core.

Performing exercises that engage multiple muscles simultaneously can increase the cardiovascular benefits of strength training even further.

Squats

The squat is a compound exercise that targets the lower body, including the quadriceps, hamstrings and glutes. To perform a squat, stand with feet shoulder-width apart, chest up and back straight.

Lower your body towards the ground by bending at the knees, pushing your hips back and keeping your weight on your heels. Keep your chest up and your core engaged as you return to the starting position.

Push-Ups

Push-ups are a classic exercise that work the chest, shoulders, triceps and core. Start in a plank position with hands shoulder-width apart on the ground. Lower your body to the ground by bending the elbows, keeping the elbows close to the body.

Push up to return to the starting position.

Rows

Rows targets the upper back, shoulders and biceps. Start by standing with feet shoulder-width apart, holding a dumbbell in each hand. Hinge forward at the hips, keeping your back straight and core engaged.

Pull the dumbbells up towards your chest, keeping your elbows close to your sides. Lower back to the starting position.

Deadlifts

Deadlifts target the lower back, glutes, hamstrings and core. Stand with feet shoulder-width apart, holding the barbell with hands just outside of your legs. Hinge forward at the hips, keeping your back straight and core engaged.

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Slowly lift the barbell by standing up, keeping your weight on your heels. Lower the barbell back down to the ground.

Lunges

Lunges are another compound exercise that target the legs and glutes. Start with feet hip-width apart, holding a dumbbell in each hand. Step forward with your right foot, keeping your left foot in place.

Lower your body by bending both knees to a 90-degree angle, keeping your chest up and core engaged. Push back up to the starting position and repeat on the other side.

Plank

The plank is a core exercise that also engages the shoulders, arms and glutes. Start by getting into a push-up position, but instead of bending your elbows, hold yourself up on your forearms.

Keep your body in a straight line from head to heels, holding for as long as you can while maintaining good form.

Bridges

Bridges target the glutes and lower back. Lie on your back with your knees bent and feet flat on the ground. Lift your hips up towards the ceiling, squeezing your glutes at the top. Lower back down to the starting position.

Standing Dumbbell Press

The standing dumbbell press targets the shoulders, triceps and upper back. Stand with feet shoulder-width apart, holding a dumbbell in each hand. Raise the dumbbells to shoulder height, with elbows bent and palms facing forward.

Press the dumbbells up overhead, extending arms fully. Lower back down to the starting position.

Biceps Curls

Biceps curls work the biceps, shoulders and forearms. Start by holding a dumbbell in each hand, palms facing forward. Raise the dumbbells towards your shoulders, keeping your elbows close to your sides. Lower back down to the starting position.

Triceps Extensions

Triceps extensions target the triceps and shoulders. Start by standing with feet shoulder-width apart, holding a dumbbell in each hand. Raise the dumbbells above your head and bend at the elbow, lowering the dumbbell behind your head.

Extend arms back to the starting position.

Incorporating Strength Training into Your Routine

Strength training should be done at least twice a week, with at least one day of rest in between sessions. Aim to perform each exercise for 2-3 sets of 8-12 reps, increasing weight as you become stronger.

It’s important to warm up before starting a strength training session, as the exercises can be taxing on the muscles and joints.

Begin with 10-15 minutes of light cardio, such as jogging or cycling, followed by some dynamic stretches to loosen up the muscles.

Always listen to your body and avoid pushing too hard, as this can lead to injury or burnout. Be sure to stay hydrated throughout your workout and refuel with a protein-rich snack afterwards.

Conclusion

Strength training is a vital component of a healthy lifestyle, particularly in regards to preserving bone density and heart health.

Incorporating effective, full-body exercises into your routine can help to increase strength and muscle mass, while also reducing the risk of chronic diseases and improving metabolic function. Remember to warm up properly, challenge yourself with weight and reps, and rest and recover as needed.