Men Who Do 40 Pushups May Have Better Heart Health
Men Who Do 40 Pushups May Have Better Heart Health.
How frequent do you get yourself engaged in pushups weekly? And if you haven’t be doing so, it is time to begin getting engage doing pushups.
Traditional pushups are beneficial for building upper body strength. The ability to do a lot of pushups may be a sign not only of strength, but also of good heart health, a new study suggests.
This is because pushups work the triceps, pectoral muscles, and shoulders. When done with proper form, they can also strengthen the lower back and core by engaging (pulling in) the abdominal muscles.
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So therefore, doing pushups every day can be effective if you’re looking for a consistent exercise routine to follow. You will likely notice gains in upper body strength if you do pushups regularly.
In the study tested the stamina of middle-aged male firefighters. It found that those who could do more than 40 pushups in a row had a 96 percent lower risk of being diagnosed with heart disease or experiencing other heart problems over a 10-year period, as compared with those men who could do fewer than 10 push ups.
But the findings suggest that “pushup capacity could be an easy, no-cost method to help assess cardiovascular disease risk,” study lead author Justin Yang, an occupational medicine resident at the Harvard T.H. Chan School of Public Health in Boston, said in a statement.
The study was published Feb. 15 in the journal JAMA Network Open.
Meanwhile, previous study by some Physicians prove that moderate exercise a few days a week is good for your health, but another research shows that more may not always be better.
The new study tested whether a simple exercise like a pushup could provide clues to heart health. To find out, researchers examined records from more than 1,100 Indiana firefighters (with an average age of 39) who underwent a pushup test at the beginning of the study. The participants were then followed for a decade to see if they experienced a cardiovascular event, such as a diagnosis of coronary artery disease, heart failure or cardiac arrest.
During the study period, 37 cardiovascular events were found among the study participants, but only one cardiovascular event occurred among the men who completed more than 40 pushups.
Those who could do 11 or more pushups had a lower risk of cardiovascular events, compared with those who could do 10 or fewer, the study found. And men who could do more than 40 pushups had the largest reduction in risk.
However, the researchers cautioned that pushup capacity is not necessarily an “independent predictor” of heart disease risk. That is, there may be other factors tied to heart disease risk that are also related to how many pushups an individual can do. Such factors could include a person’s age, body mass index (BMI) and aerobic fitness level. But, in general, pushup capacity could be an indicator of overall fitness, the researchers said.
Are Risks Related To Extreme Exercise?
One of these studies was published October 16 in Mayo Clinic Proceedings.
Researchers found that people who exercised well over the national physical activity guidelines for many years were more likely to develop coronary artery calcification (CAC) by middle age.
CAC, which is measured using CT scans, indicates that calcium-containing plaques are present in the arteries of the heart — a predictor of heart disease.
The study included almost 3,200 people. Researchers followed them for 25 years, starting when they were young adults.
At the beginning of the study, and during three to eight follow-up visits, participants reported how often and the types of physical activities they participated in.
Researchers used this information to divide participants into three groups: those who met the physical activity guidelines, those who fell below, and those who exceeded it by at least three times.
The U.S. Department of Health and Human Services’ “2008 Physical Activity Guidelines for Americans” recommend that adults do at least 150 minutes a week of moderate-intensity, or 75 minutes a week of vigorous-intensity, aerobic activity.
People who exercised three times the recommended amount — or the equivalent of 450 minutes a week of moderate activity — had a 27 percent higher risk of developing CAC during the study period, compared to those who exercised the least.
Are There Risks Of Doing Pushups Daily?
A pushup uses your own body weight as resistance, working your upper body and core at the same time.
In the standard pushup, the following muscles are targeted:
- chest muscles, or pectorals
- shoulders, or deltoids
- back of your arms, or triceps
- the “wing” muscles directly under your armpit, called the serratus anterior
The great thing about pushups is that it will be hard for you and your body to get used to them. There are many different varieties that target each muscle a little differently.
One risk of doing any one exercise every day is that your body will no longer be challenged after a while. That increases your risk of plateauing (when you no longer gain the same benefits from your workout).
This happens because your muscles adapt and improve their function when they are stressed (as they are when you’re weight lifting or doing other exercises like pushups, for example). So it’s important to continue to challenge your muscles to improve your strength and physical fitness level.
If you’re going to do pushups each day, having the correct form is also important. Doing pushups without proper form can lead to an injury. For example, you may experience lower back or shoulder pain if you don’t do pushups properly.
Best Method For Daily Pushups
Start performing pushups every day by “testing” how many you can do at one time (or within one minute) with proper form. Slowly increase the number you perform each day, or every other day, to build up strength.
If pushups are too difficult at first or you’re a beginner, start with modified pushups on your knees or against a wall.