Focusing on the calf-thigh muscles... did it cause changes in the heart, blood vessels, or blood sugar?

There are hardly any people who do not know the importance of exercise. Today, many people are walking in the heat. ☆This is a representative aerobic exercise. However, to prevent and manage high cholesterol, high blood pressure, and diabetes, and to prevent dangerous cardiovascular diseases, it is good to combine strength training. Strength training is also effective when losing weight. What changes might occur if I build up my calf and thigh muscles?

 

☆"It's not just about walking"... Anaerobic exercise only vs aerobic exercise only, which is more effective?

 

A paper published in the international journal BMC Public Health reports that engaging in anaerobic exercise (strength training) consistently is more helpful in reducing the risk of cardiovascular diseases such as myocardial infarction and angina, as well as hypertension, diabetes, and dyslipidemia, than aerobic exercise. The study analyzed data from 13,971 adults who participated in Korea's National Health and Nutrition Examination Survey, dividing them into four groups: those who only did anaerobic exercise, those who only did aerobic exercise, those who did both types of exercise, and those who did neither.

 

As a result, the group that only performed anaerobic exercise had a prevalence of metabolic syndrome, hypertension, diabetes, and dyslipidemia that was 31%, 27%, 19%, and 20% lower respectively than the group that only performed aerobic exercise. When comparing the anaerobic-only group to the aerobic-only group, the anaerobic group had lower waist circumference, blood pressure, cholesterol, and insulin resistance. The health benefits were greater in this group.

 

However, the group that engaged in both anaerobic and aerobic exercise had the lowest risk of developing metabolic diseases such as diabetes and hypertension. This indicates the greatest health benefits. Following this, the groups that performed only anaerobic exercise, only aerobic exercise, and none at all showed progressively higher risks. Since the group that did both types of exercise showed the best results, it is important to maintain a balanced exercise routine. This also implies that walking alone is insufficient for optimal health benefits.

 

☆ "I need to lower my blood pressure"... start with aerobic exercise

 

☆Aerobic exercise helps lower blood pressure and improve blood lipid levels such as hyperlipidemia. The Korea Disease Control and Prevention Agency also recommends that hypertensive patients start with aerobic exercises like walking, swimming, and cycling. Anaerobic exercise is recommended 2 to 3 times a week depending on one's physical condition. Consistent aerobic and anaerobic exercise can reduce the current blood pressure medication. However, strenuous anaerobic exercise requires special caution for people with poor blood pressure and vascular health.

 

Why do people with thick and strong thighs have a lower risk of developing diabetes?

 

♧무산소 운동은 당뇨병 예방-조절에 좋은 인슐린 감수성을 개선하는 데 효과가 있다. 몸에서 가장 크고 강력한 근육인 대근육(허벅지-가슴-등) 위주의 운동은 식후 혈당을 효과적으로 떨어뜨릴 수 있다. 근육은 인슐린의 도움을 받아 핏속의 포도당을 흡수하고 이용하는 역할을 한다. 식후에 허벅지 등 대근육을 사용하면 음식을 먹은 후 치솟은 혈당 수치를 낮출 수 있다. 당뇨병 예방-조절에 허벅지 근력 운동이 효과적이다. 일상에서 ☆스쿼트, 계단 오르기 등이 도움이 된다.

 

While watching TV and doing tiptoe exercises... the reason why even the heart became healthier?

 

The calf muscles are often called the "second heart." They play a role in returning blood from the body back to the heart. A strong calf muscle is essential for pumping blood from the lower body up to the upper body. The simplest and easiest exercise to strengthen the calf muscles is to repeatedly perform heel raises. Care should be taken to use the thick area just below the toes to avoid pain in the toes. It is a very convenient exercise that can be done anytime while watching TV at home. People over middle age should be cautious to prevent falls.

 

Reporter Kim Yong (ecok@kormedi.com)

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What should I do?

Because of high blood pressure, start with aerobic exercise.

For pre-diabetes, do anaerobic exercise.

Where should I start first?

One day I do aerobic first, and the next day I do anaerobic.

I am alternating between squat stretches.

I am frequently doing tiptoe exercises.

Since doing tiptoe exercises, my calf muscles haven't...

It hurt.