Cathay Frederick American ACE certified group fitness instructor
Cathay Frederick, born July 20, 1964, is an American ACE certified group fitness instructor, personal trainer, and entrepreneur from Glassboro, New Jersey. Since releasing his first fitness video in 1989, Frederick has released over 190 fitness videos.
Born: 20 July 1964 (age 55), Glassboro, New Jersey, United States
Most people lift weights to increase the size of the muscles that they see in the mirror. You can lift to improve your performance in some sports or to reduce the loss of muscle we all have with age. Muscle loss is real and is accelerated by being inactive. If you want to do the things that you get later in life, then you need some type of resistance training. Therefore, keep pumping iron or resistance bands. It is good for your heart too! What research here shows about weight training and heart health.
There are different types of muscles. Skeletal muscles are those that help you perform the activities you do every day, such as lifting things, walking, or running. However, this cannot happen without any other muscle that works around the clock to deliver oxygen and nutrients to your muscles and tissues. That organ is your heart, a muscle that beats more than 115,000 times per day. It is a pump that is always active, even when you sleep. There is no rest and recovery for this muscle, unless you count the time between heartbeats as rest.
Yes, we need aerobic exercise for heart health, but what role does strength training play in reducing the risk of heart disease? A new study suggests that working your muscles against resistance is also heart-healthy. For the study, researchers tracked the number of new cases of heart disease and stroke in men and women for ten years by 2020. About half of the subjects were over 45 years of age. At the beginning of the study, the participants were healthy and there was no evidence of heart disease.
After following participants for ten years and documenting new cases of heart attacks, heart disease, and stroke, the researchers analyzed the results. When they compared subjects in the top third of muscle mass (how much muscle on their frame) to the lowest third, those in the highest third were 81% fewer than those who had a heart attack or over a decade of study. Had experienced a stroke.
You may assume that people with more muscle are more likely to be physically active and eat a healthy diet and this may explain the difference in heart attack and stroke rates. But even when researchers controlled for lifestyle factors, more muscular participants experienced fewer heart attacks and had a stroke over a decade of study. In addition, research has shown benefits primarily for men. It is possible that hormonal factors influence outcomes for women. Also, muscle levels are higher in men. However, other studies show that strength training is helpful for cardiovascular health in both men and women.
It is difficult to draw conclusions from one study, especially such observational research, but it is not the first study to show a link between strength training and reduced risk of heart disease and heart attack. A 2018 study of 4,000 adults looked at the effects of dynamic exercise, such as aerobic training, versus static exercise, such as strength training on cardiovascular risk. It was stable exercise (strength training) that showed the strongest link with heart health.
However, researchers point out that it is optimal to do both. In fact, any form of exercise was associated with a 30 to 70% reduction risk, although strength training had an edge over aerobic exercise. This is surprising when you consider that aerobic exercise is a "heart-healthy" form of exercise in most people's brains.
Strength training and aerobic training also positively impact blood vessel function, although the way they affect blood vessels varies. An advantage of aerobic exercise is that it reduces blood vessel stiffness. That is why people who regularly do aerobic exercise have a slight drop in blood pressure.
Although studies show that strength training does not reduce arterial stiffness, and slightly increases it, it increases blood flow to peripheral tissues, including your muscles. The extra blood flow helps you complete that challenging set of squats. It increases flow in peripheral tissues like your muscles, this is called flow-mediated dilation. Both this and arterial stiffness (which improves aerobic exercise) are important for a healthy cardiovascular system. Therefore, both aerobic exercise and resistance training are beneficial for heart health, although in different ways.
The more muscles we work, the more benefits we can get when we have limited time to work. If you work more than one muscle group and get your heart rate at the same time, your body will feel warmer and you will get more results. If you are ready to supercharge your workout and burn more calories, try these combo exercises. Be ready to sweat!
Keep your feet hip-width apart.
Place your hands on the floor in front of you and put your feet behind you.
Jump your feet forward and under your body.
Without stopping, jump and move your knees towards your chest.
Hold for a second after landing and repeat.
To make it easier: Jump squat instead of tuck jump.
Jump your feet back together.
Continue to jump your legs out and walk back together, holding the plank position.
Do not stop when your legs are apart and back together. Keep the movement fluid.
This combo exercise brings a coup in cardio. You can also do this type of exercise between strength-training exercises to maintain your heart rate.
To make it harder: Jack the plank on your forearms instead of your hands.
To make it easy: While exercising keep your hands on a low platform.
Do push-ups with side planks
Push-ups are one of the best bodyweight exercises for your upper body, but you will get more benefit by adding side planks. The concept is simple. After each push-up, plan a side plank, changing sides after each push-up. how to do this:
As you come up from the push-up, shift your weight to one side of your body as you extend the arm towards that side towards the ceiling.
Hold the side planks for a few seconds, pointing to the ceiling with your hand and keeping your body straight.
Slowly place your hand towards the floor and into a push-up position.
Repeat push-ups and side planks on the other side.
Alternate between sides.
You get the upper body benefits of push-ups, but the side planks add a balance challenge. As you know, it is also a kick-butt exercise to strengthen your core. The combination of push-ups and side planks is also a powerful combo to strengthen your wrists, hands and shoulders. With push-ups, your chest also gets into action.
To make it harder: Add a leg lift on the side planks. Raise the top leg towards the ceiling.
To make it easier. From your knees to the side planks, with your knees on the floor and feet bent behind you.
Planck Jack with mountain climbers
Climbers single-handedly increase your heart rate to provide cardiovascular benefits, but you can make this exercise even more challenging by adding plank jacks. how to do this:
Get into a plank position.
Raise your knee towards your chest.
Non-stop, bring your left knee back to the starting position while bringing your left knee towards your chest to complete a mountain climber.
Do five climbers in a row.
Then jack five planks.
Keep going back and forth because you feel that your heartbeat has increased and you have stopped sweating!
To make it harder: pick up the pace!
To make it easy: While exercising keep your hands on a low platform.
Keep your feet apart hip-width apart.
Bend and place your palms on the ground.
Bring your hands out slowly until your body makes a straight line from your head to your heel.
Hold for a second and return your hands to the starting position.
Take a tuck leap.
Repeat the sequence.
How to make it harder: Jump two tucks for every inch of worms
How to make it easy: Substitute Jump Squats for Tuck Jump
Bottom-line
Now you have five ways to fire up your workout and get better results. These exercises work many muscle groups and they increase your heart rate. This is a winning combination! Enjoy the health and fitness benefits these exercises offer but use the good form! The last thing you need is an injury.
Cathay Frederick, born July 20, 1964, is an American ACE certified group fitness instructor, personal trainer, and entrepreneur from Glassboro, New Jersey. Since releasing his first fitness video in 1989, Frederick has released over 190 fitness videos.
Born: 20 July 1964 (age 55), Glassboro, New Jersey, United States
Most people lift weights to increase the size of the muscles that they see in the mirror. You can lift to improve your performance in some sports or to reduce the loss of muscle we all have with age. Muscle loss is real and is accelerated by being inactive. If you want to do the things that you get later in life, then you need some type of resistance training. Therefore, keep pumping iron or resistance bands. It is good for your heart too! What research here shows about weight training and heart health.
There are different types of muscles. Skeletal muscles are those that help you perform the activities you do every day, such as lifting things, walking, or running. However, this cannot happen without any other muscle that works around the clock to deliver oxygen and nutrients to your muscles and tissues. That organ is your heart, a muscle that beats more than 115,000 times per day. It is a pump that is always active, even when you sleep. There is no rest and recovery for this muscle, unless you count the time between heartbeats as rest.
What type of exercise promotes heart health?
We know that aerobic exercise is beneficial for heart health. No wonder here! When you do sub-maximal exercise for a sustained period of time, such as brisk walking or running, your heart becomes a more efficient pump. Due to this increased efficiency, your resting heart rate decreases because your heart can pump more blood and oxygen with each beat. In addition, aerobic exercise can lower blood pressure and blood sugar, reduce the risk of blood clots, improve blood lipids, rule in inflammation and relieve stress, all of which Are important for a healthy heart and to reduce the risk of heart disease.Yes, we need aerobic exercise for heart health, but what role does strength training play in reducing the risk of heart disease? A new study suggests that working your muscles against resistance is also heart-healthy. For the study, researchers tracked the number of new cases of heart disease and stroke in men and women for ten years by 2020. About half of the subjects were over 45 years of age. At the beginning of the study, the participants were healthy and there was no evidence of heart disease.
After following participants for ten years and documenting new cases of heart attacks, heart disease, and stroke, the researchers analyzed the results. When they compared subjects in the top third of muscle mass (how much muscle on their frame) to the lowest third, those in the highest third were 81% fewer than those who had a heart attack or over a decade of study. Had experienced a stroke.
You may assume that people with more muscle are more likely to be physically active and eat a healthy diet and this may explain the difference in heart attack and stroke rates. But even when researchers controlled for lifestyle factors, more muscular participants experienced fewer heart attacks and had a stroke over a decade of study. In addition, research has shown benefits primarily for men. It is possible that hormonal factors influence outcomes for women. Also, muscle levels are higher in men. However, other studies show that strength training is helpful for cardiovascular health in both men and women.
It is difficult to draw conclusions from one study, especially such observational research, but it is not the first study to show a link between strength training and reduced risk of heart disease and heart attack. A 2018 study of 4,000 adults looked at the effects of dynamic exercise, such as aerobic training, versus static exercise, such as strength training on cardiovascular risk. It was stable exercise (strength training) that showed the strongest link with heart health.
However, researchers point out that it is optimal to do both. In fact, any form of exercise was associated with a 30 to 70% reduction risk, although strength training had an edge over aerobic exercise. This is surprising when you consider that aerobic exercise is a "heart-healthy" form of exercise in most people's brains.
Why weight training is good for your heart
One benefit of working your muscles against resistance is how it handles glucose. why is it important? Insulin resistance is a major risk factor for heart disease. Studies show that weight training improves insulin resistance by reducing how cells handle glucose. In response to weight training and when you have more muscles in your body, the cells readily clear glucose from the blood. In fact, one study found that resistance training less than one hour per week reduced the risk of insulin resistance by up to 70%.Strength training and aerobic training also positively impact blood vessel function, although the way they affect blood vessels varies. An advantage of aerobic exercise is that it reduces blood vessel stiffness. That is why people who regularly do aerobic exercise have a slight drop in blood pressure.
Although studies show that strength training does not reduce arterial stiffness, and slightly increases it, it increases blood flow to peripheral tissues, including your muscles. The extra blood flow helps you complete that challenging set of squats. It increases flow in peripheral tissues like your muscles, this is called flow-mediated dilation. Both this and arterial stiffness (which improves aerobic exercise) are important for a healthy cardiovascular system. Therefore, both aerobic exercise and resistance training are beneficial for heart health, although in different ways.
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| Cathe Friedrich |
Bottom-line
A little movement can be good for your heart! Not to mention all the other anti-aging benefits of strength training. There is nothing that protects a muscle more than working its muscles against resistance. Either use it or lose it! Also, high-intensity strength training also helps preserve bone health. Either way you look at it, you need strength training for the health of your muscles, bones and tendons. However, you now know that strength training is also healthy for your heart.The more muscles we work, the more benefits we can get when we have limited time to work. If you work more than one muscle group and get your heart rate at the same time, your body will feel warmer and you will get more results. If you are ready to supercharge your workout and burn more calories, try these combo exercises. Be ready to sweat!
Burpee with Tuck Jump
In this combo exercise you have to quickly suck air and leave you with an afterburn. By itself, a burpee is already a challenging exercise, but when you add a tuck jump, it takes the exercise to a new level. Burps and tuck jumps are explosive, pleometric moves that will help build the body's lower strength and power. Here's how to do this powerful combo:Keep your feet hip-width apart.
Place your hands on the floor in front of you and put your feet behind you.
Jump your feet forward and under your body.
Without stopping, jump and move your knees towards your chest.
Hold for a second after landing and repeat.
Benefit
This combo works for almost every muscle, your shoulders, arms, chest and your lower body, as well as your quads, hamstrings and calves. Also, you strengthen your core every time you perform a tuck jump.To make it harder: Add a push-up after your feet are behind while burping.To make it easier: Jump squat instead of tuck jump.
Board jack
What happens when you combine a plank with a jumping jack? You build the core strength while conditioning your heart. With this practice, you get the main-strong benefits of a plank and increase your heart rate at the same time. Also, you do not need special equipment to do it. how to do this:Get into a plank position.
Tighten your abs and jump both legs towards each other as if jumping jacks in a harmonic position.Jump your feet back together.
Continue to jump your legs out and walk back together, holding the plank position.
Do not stop when your legs are apart and back together. Keep the movement fluid.
Benefit:
This combo exercise brings a coup in cardio. You can also do this type of exercise between strength-training exercises to maintain your heart rate.
To make it harder: Jack the plank on your forearms instead of your hands.
To make it easy: While exercising keep your hands on a low platform.
Do push-ups with side planks
Push-ups are one of the best bodyweight exercises for your upper body, but you will get more benefit by adding side planks. The concept is simple. After each push-up, plan a side plank, changing sides after each push-up. how to do this:
Adopt a push-up position.
Lower your body towards the floor as if doing push-ups.As you come up from the push-up, shift your weight to one side of your body as you extend the arm towards that side towards the ceiling.
Hold the side planks for a few seconds, pointing to the ceiling with your hand and keeping your body straight.
Slowly place your hand towards the floor and into a push-up position.
Repeat push-ups and side planks on the other side.
Alternate between sides.
Benefit:
You get the upper body benefits of push-ups, but the side planks add a balance challenge. As you know, it is also a kick-butt exercise to strengthen your core. The combination of push-ups and side planks is also a powerful combo to strengthen your wrists, hands and shoulders. With push-ups, your chest also gets into action.
To make it harder: Add a leg lift on the side planks. Raise the top leg towards the ceiling.
To make it easier. From your knees to the side planks, with your knees on the floor and feet bent behind you.
Planck Jack with mountain climbers
Climbers single-handedly increase your heart rate to provide cardiovascular benefits, but you can make this exercise even more challenging by adding plank jacks. how to do this:
Get into a plank position.
Raise your knee towards your chest.
Non-stop, bring your left knee back to the starting position while bringing your left knee towards your chest to complete a mountain climber.
Do five climbers in a row.
Then jack five planks.
Keep going back and forth because you feel that your heartbeat has increased and you have stopped sweating!
Benefit:
This combination exercise will increase your heart rate rapidly. Almost every muscle will feel the challenge, especially the muscles of your core and your legs. This combo also qualifies as cardio.To make it harder: pick up the pace!
To make it easy: While exercising keep your hands on a low platform.
Inch Bugs with Tuck Jumps
The worm alone may not increase your heart rate, but when you jump tuck, the combo will rapidly increase your heart rate and breathing rate. Furthermore, it is a practice that you can do almost anywhere. Worms alone are not challenging enough to build significant power. So people often do them as warm-ups. However, adding a tuck jump increases the challenge. how to do this:Keep your feet apart hip-width apart.
Bend and place your palms on the ground.
Bring your hands out slowly until your body makes a straight line from your head to your heel.
Hold for a second and return your hands to the starting position.
Take a tuck leap.
Repeat the sequence.
Benefit:
Invomas alone are a good warm-up and a way to stretch the muscles in your back chain including your calves, glutes and hamstrings. Exercise is a cardiovascular component by adding a tuck jump.How to make it harder: Jump two tucks for every inch of worms
How to make it easy: Substitute Jump Squats for Tuck Jump
Bottom-line
Now you have five ways to fire up your workout and get better results. These exercises work many muscle groups and they increase your heart rate. This is a winning combination! Enjoy the health and fitness benefits these exercises offer but use the good form! The last thing you need is an injury.
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