In a 4-year study, consisting of 7,400 middle-aged adults, performing resistance training significantly decreased the risk of metabolic syndrome regardless of whether that person also did any aerobic training. When participants met guidelines for both resistance training AND aerobic training, they decreased their risk by 25%. The recommended amount of resistance training is two or more days per week, and for aerobic activity is at least 150 minutes per week. Metabolic syndrome is becoming increasingly prevalent in western societies, mostly due to poor exercise and eating habits. It consists of: cardiovascular disease, type 2 Diabetes, and high blood pressure. Engaging in both resistance training and aerobic activity can help prevent metabolic syndrome. Resistance training doesn’t have to be complicated, and you don’t necessarily need a gym. Here are some examples of bodyweight exercises that can be done anywhere:
- Push-ups
- Squats
- Planks
- Lunges
- Sit-ups
- Triceps Dip- on a chair or bench
- Side Lunges
- Bicycle Sit-ups
- Hip Bridges
- Superman Back Extension