Stronger Children Might Have Lower Risk of Diabetes and Heart Disease
It is a well known fact now that high levels of physical fitness lower the risk of many health problems. But recently, the first ever study to find the link between strength capacity in adolescents and reduced risk for diabetes, heart disease or stroke has been published in the journal Pediatrics.
Staying fit is an essential habit that should be inculcated in youngsters. It will positively affect their long and short term health. For example, a recent study found that exercising during younger years helps bones become stronger and increases their longevity, even conferring benefits during aging.
The researchers of this latest study, led by Mark D. Peterson, research assistant professor at the University of Michigan Medical School, note that previous studies have found low muscular strength in teen boys linked to several major causes of death in young adulthood, including suicide and cardiovascular diseases. Later it was seen that adolescents with stronger muscles have a lower risk of heart disease and diabetes, according to a new study that examined the influence of muscle strength in sixth grade boys and girls.
It was found that physical activity or ay recreational activity done by adolescents helps them to have stronger muscle, which ultimately makes them strong as well as keeps them away from health problems like diabetes and heart disease. Stronger kids also have lower body mass index (weight to height ratio), lower body fat, smaller waist circumferences, and higher fitness levels, according to the study that suggests that muscle-strengthening activities may be important to kids’ heart health.
Muscle strength is equally important to children’s cardiometabolic health
Peterson, one of the researchers from University of Michigan concluded that- “ It’s a widely held belief that BMI [body mass index], sedentary behaviors and low cardiovascular fitness levels are linked to diabetes, heart disease and stroke, but our findings suggest muscle strength possibly may play an equally important role in cardiometabolic health in children.”
He also said the stronger the youngsters are and higher their muscle mass, the healthier they will be. “Exercise, sports and even recreational activity that supports early muscular strength acquisition, should complement traditional weight loss interventions among children and teens in order to reduce risks of serious diseases throughout adolescence,” he adds.
It is very important for children to adopt any moderate to intense physical activity on a daily basis to have higher muscle mass and strength, to improve their chances of being stronger and healthier throughout their lives.
Best Weight Lifting Exercises
Weight Lifting builds muscles and accelerates the metabolism of the body. More muscles inthe body will result in higher metabolic rate. You can do compound exercises, means multi-joint movement exercises that work multiple muscles at one time, either by using body weight or lifting weights that have been designed to work specific muscles in the body in order to build them.
Weight lifting is a technique that provides resistance to the muscle to increase their mass and strength. It is one of the more popular forms of strength training that helps building the size and strength of skeletal muscles. Skeletal muscles are the voluntary muscles in our body that are attached to the bones through bundles of fiber.There are many exercise that help develop and strengthen various skeletal muscles in the body. Below is the list of best weight lifting exercises for different muscle groups like biceps, triceps, shoulders, chest, back, abs, quadriceps, hamstring, calves and forearms.
Best Weight Lifting Exercises
Best Weight Lifting Biceps Exercises
Barbell Curl: This is the most basic of bicep exercise where to increase its effective increase the weight with which you do not moe than 10 reps. You can do it alternately and do it with barbells for proportionate growth.
Preacher Curl: Preacher curl works the muscle in isolation and exerts stress on the muscle for increase in mas and strength. Helps work the fore arms also.
Close Grip Chin Ups: This is a great compound exercise where it requires lifting the body weight with biceps working the core as well. Build strength and stamina in the muscle.
Best Weight Lifting Triceps Exercise
Dumbbell Tricep Extension: You can do tricep extension either on the bench lying or sitting or on a decline bench. Triceps extension helps the muscle work in isolation and build triceps big.
Bench Press: On of the most effective tricep exercise where you can increase tension by add extra weight. You can do bench press with dumbbells or barbells. It works the triceps and the chest also.
Best Weight Lifting Shoulders Exercise
Upright Rows: This exercise builds muscle mass and stregth and brings power to the shoulders. You can do upright rows with barbells or dumbbells.
Overhead Press: You could do overhead press with dumbbells or barbells. Overhead press is a highly effective shoulder exercise. Maintaining the right positions will build immense strength and muscle.
Lateral Raises : Lateral raises can be done with dumbbells and you could do two types of the raises. Front lateral raise for front deltoids and side lateral raise for side deltoids.
Best Weight Lifting Chest Exercise
Bench Press: It is a effective exercise for building upper body especially the chest and triceps as they exert maximum tension on them. There are many variations you can do with bench press like with dumbbells or barbells on decline, incline or flat bench. Increase weight for muscle mass.
Butterfly Machine: Butterfly machine pumps up the chest and builds big chest muscles. Cable cross over and dumbbell fly are also highly effective exercise.
Incline dumbbell Fly: Mind the posture while doing this exercise. It is a isolation exercise for chest and works for a big bulging muscular chest.
Best Weight Lifting Back Exercise
Pull Ups: One of the best back building exercise. The exercise is difficult in the beginning but gradually build endurance and strength in the core which involves the back. You can do variations with chin ups or pull ups. Do palms facing inwards, outwards, inverted chin ups and parallel grips.
Rowing: Rowing helps build overall back muscles in mass and width. You can choose between barbells and dumbbells and increase weight to increase intensity. You can do bent over row, dumbbell row or machine row.
Dead lift: It is a complete back exercise which involves power. The deadlift works the thighs, glutes and calves along with the complete back. Builds power, mass and strength and size.
Best Weight Lifting Abs Exercise
Crunches: Highly effective exercise for the rectus abdominis (6 packs). It is a beneficial exercise for beginners and works in building muscle and strength.
Hanging Leg Raises: This exercise works the entire core and involves hanging in the air while performing the exercise. It works the lower abdomin region and can be done with bent knee raises and staight knee leg raise. It buildd strength and enduarnce in the ab region.
Twist: As you need to burn fat from the sides and build oblique muscle twist exercise is a highly effective exercise for strengthening core muscles and losing fat from the sides. Tones the back and abs.
Best Weight Lifting Quadriceps Exercise
Squats: It works the front thighs, glutes and lower back. For strong lower body and and big muscles squats is highly effective. It can be done with barbells for increase in intensity. Mind the posture while doing squats.
Lunges: Maintaining a right posture and keep back straight is important while doing lunges. Exert pressure with front thighs to push body weight up and not the back. Tones the thighs, glutes, back and hips. Use dumbbels for bigger and toned muscles.
Leg Extension: This exercise is an isolation exercise for front thighs. It pumps up the thighs and helps build muscle mass and strength. One of the best exercise to build quadriceps.
Best Weight Lifting Hamstring Exercise
Romanian Dead lifts: This deadlift works the hamstring, glutes and lower back. It build muscle mass and strength in the hamstring for muscular thighs overall.
Straight Leg Dead lifts: It takes a lot of effort to do this exercise where you are supposed to keep your legs staright and not bent. Though is a compound exercise which works the calves, glutes but very effective for hamstring.
Lying Leg Curl: It is a isolation exercise completely for hamstring. Again a great exercise to build strength and muscles in the hamstring. Do it easily and properly for maximum benefits.
Best Weight Lifting Calves Exercise
Standing Calf Raise: It invoves raising your body slowly on your toes and stretching the most while at the top. Don’t jump while doing the exercise and add weights on the shoulders to increase the intensity. You can use a barbell, smith machine, hip belt, dumbbells to do variations with calf raises.
Seated Calf Raise: Concentrate on the bottom and top part while performing the exercise. Use weight to build big muscular calves. Check the momentum of the exercise and don’t hurry through.
Best Weight Lifting Forearms Exercise
Wrist Curl: This exercise works the inner forearms while it increase the width of the wrist for building muscles. It involves curling the wrist and can be done with weight for more muscle mass and strength.
Reverse Curl: This exercise works the outer forams. Usually this muscle of the forearms get missed out reducing the size of the forearms. Use weights to increase intensity of the exercise.
— this article is written by a dietitian @ FitHo
Circuit Training Benefits
Circuit training is a great combination of high intensity workout in combination with resistance training. What does it exactly mean: There are 4-10 exercises ( mostly resistance training) that make a circuit or a single set. Each exercise is performed for a specified number of repetitions before moving on to the next exercise. The exercises within each circuit or set are separated by a short rest period, and each circuit or set is separated by a longer rest period. Circuit training is highly effective in increasing strength, stamina and flexibility. Each exercise has to be done in a steady pace and maintaining the right posture while performing them.
Circuit training in not a fixed type of exercise pattern but can be changed according to the fitness level of the individual. The exercises in a circuit can be total body, upper body, lower body, abs, combination of these body parts, biceps and legs etc . It can be designed to your body requirement hitting specific muscles if required.
Benefits of Circuit Training:
Weight Loss: Circuit training is a high intensity workout which will make the body burn a lot of fat as different muscles are being engaged in high repetitions with little intervals for recovery..If one is looking for a weight loss and wanting to get active and powerful then circuit training can be beneficial.
Body Building: If one is looking to build muscles then circuit training could help get lean and muscular including weight exercises to build bigger muscles. Circuit training helps maximize muscle size and while reducing the body fat to the minimum.
Develop strength and Endurance: It is a great way to develop strength and endurance as it can be made higher intensity circuits which make the muscles work more and build strength.
Equipments: With circuit training you have the flexibility to choose exercises from body weight, dumbbells, machines, elastic bands, Swiss balls, barbells, heavy weights, aerobics etc in a circuit . You could combine machines and weights or any other combination according to objective and convenience.
No Age Factor: It is high intensity but the intensity necessarily doesn’t have to be the same for everyone. It can be made according to physical ability. So old people can follow a circuit suitable to their body types. Women can choose a circuit which will tone up the body.
Feel Good: Circuit training finds a lot of popularity amongst people because of its options of plenty. Some people find gyms or other kind of aerobic exercises boring and mundane, while circuit training helps break that monotony and adds adrenaline pumping routine to the regular exercises that are done in isolation. Besides giving you double the results in half the time of any other exercise training fro weight loss.— this article is written by a dietitian @ FitHo
How to do Strength Training
Strength training is anaerobic style of physical activity that increases the strength of muscles through resistance training, isometric training or weight lifting. The Strength training routine puts the muscles through short duration, high intensity activities that result is better performance and effective weight loss.
Strength training is safe for both men and women of all ages and can be worked according to one physical ability and benefits mental and emotional health. Strength training also helps people with health problems like diabetes, arthiritis, osteoporosis and heart diseases can benefit from it with a good exercise program made around their needs. Old people have many problems like knee pain, back pain which can be a problem in movements. Strength training with light exercise can slowly work on the problem and help you reduce the pain and become fit.
Working on your muscles has many advantages. (more…)— this article is written by a dietitian @ FitHo