As a personal trainer in Tokyo, I explain that simple strength training has an effect to stabilize blood pressure and blood sugar!
adminA personal trainer in Tokyo believes that incorporating simple strength training into daily life is a big first step.
I often hear the following feedback from clients during sessions.
"During my health check, I was told that my blood sugar and blood pressure were high..."
I think a lot of people can relate to that experience.
Especially after the age of 40, people become more susceptible to changes in their body, and many are shocked by the results of their health check-ups.
But it's not too late.By making moderate exercise, especially light strength training, a habit, you can expect to improve your blood sugar levels and blood pressure.
In this article, as a personal trainer in Tokyo, I will clearly introduce easy-to-implement ‘light strength training’ methods that even those who are not good at exercise or who are busy can adopt.
We will also explain from a professional perspective why muscle training is effective for blood pressure and blood sugar levels.
Why Does Strength Training Help with Blood Sugar and Blood Pressure?
One common impression I often hear during trial sessions is that strength training is “something only for very muscular people.
However, it has been shown that simply incorporating light strength training a few times a week can have a positive impact on your health.
[1] Muscles help lower blood sugar levels
Our bodies absorb sugar (glucose) from food into muscles and other organs through the action of a hormone called insulin.
However, if you don't exercise enough or have little muscle mass, glucose remains in the blood, causing high blood sugar levels.
Strength training increases muscle mass and helps the body use sugar more smoothly.This makes it easier for blood sugar levels to drop.
[2] It also has a positive effect on blood pressure
Continuing muscle training helps maintain the elasticity of blood vessels, which is important for smooth blood flow.
Improved blood flow reduces strain on the heart and blood vessels,Resting blood pressure slowly decreasesThere are also cases.
[3] When your basal metabolic rate increases, it becomes easier to lose fat.
Muscles consume energy even when you are not doing anything. When you do strength training and build muscle,It also helps you burn fat in your everyday life.
Muscle training is a very effective habit, especially since reducing visceral fat can help prevent diabetes, high blood pressure, and other conditions.
As a personal trainer in Tokyo, I introduce three light strength training exercises beginners can do!
Here, BodySync introduces three simple strength training exercises you can do at home without any equipment.
Noneit can be done in less than 10 minutes a day and puts little strain on the body.Here is the menu.
1. Chair squats
- Stand in front of a chair, slowly sit down, then stand up again.
- Do 10 to 15 repetitions for one set. Once you get used to it, aim for two sets per day.
By moving the large muscles in your lower body, your body will be able to more easily control your blood sugar levels.
② Wall push-ups
- Place your hands on the wall and slowly bend your elbows to bring your body closer to the wall.
- 10-15 repetitions, 1-2 sets per day
Gently stimulates the muscles in your chest and arms, improving blood flow and lowering your blood pressure.
③ Heel lift
- Stand up straight and slowly lift your heels and then slowly lower them
- 15-20 repetitions, 2-3 sets per day
The calf is called the "second heart" and is an important area that pushes blood back. It is effective in improving blood flow.
Tips from a personal trainer in Tokyo on how to keep going｜‘Short, Light, and a Little Every Day’
As a personal trainer in Tokyo, I believe the important thing about muscle training is to "continue doing it without forcing yourself" rather than "working hard every day."
- At first, it's okay to do it 3 times a week for 5 to 10 minutes each time.
- Incorporate it into your daily routine, such as before getting ready in the morning or while watching TV.
- Keeping a record gives you a sense of accomplishment and makes it easier to continue.
Continuing at a relaxed pace, with the attitude of "Even if I give up after three days, I can just start again," will lead to better health.
Summary by a personal trainer in Tokyo | Light muscle training leads to improved health checkup results
Problems with blood sugar and blood pressure can happen to anyone as they get older. However, by simply incorporating a bit of strength training into your daily life, you can definitely make a positive change in your body.
If you want to improve your health check results, start today. Try doing just five chair squats.
If you have any concerns, BodySync — led by Toshi, a personal trainer in Tokyo — is currently accepting applications for trial training sessions.
*Reference: Cornelissen VA et al. “Effects of resistance training on blood pressure: a meta-analysis of randomized controlled trials.” J Hypertens. 2005.
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