{"id":1263,"date":"2025-05-19T03:35:05","date_gmt":"2025-05-19T03:35:05","guid":{"rendered":"https:\/\/bodysyncpersonalgym.com\/?p=1263"},"modified":"2025-10-16T03:22:43","modified_gmt":"2025-10-16T03:22:43","slug":"%e7%b0%a1%e5%8d%98%e3%81%aa%e7%ad%8b%e3%83%88%e3%83%ac%e3%81%a7%e8%a1%80%e5%9c%a7%e3%83%bb%e8%a1%80%e7%b3%96%e5%80%a4%e3%81%ae%e5%ae%89%e5%ae%9a%e3%82%92%ef%bc%81%e8%a8%ba%e6%96%ad%e3%81%ae%e6%95%b0","status":"publish","type":"post","link":"https:\/\/bodysyncpersonalgym.com\/en\/%e7%b0%a1%e5%8d%98%e3%81%aa%e7%ad%8b%e3%83%88%e3%83%ac%e3%81%a7%e8%a1%80%e5%9c%a7%e3%83%bb%e8%a1%80%e7%b3%96%e5%80%a4%e3%81%ae%e5%ae%89%e5%ae%9a%e3%82%92%ef%bc%81%e8%a8%ba%e6%96%ad%e3%81%ae%e6%95%b0\/","title":{"rendered":"As a personal trainer in Tokyo, I explain that simple strength training has an effect to stabilize blood pressure and blood sugar!"},"content":{"rendered":"

A personal trainer in Tokyo believes that incorporating simple strength training into daily life is a big first step.<\/h3>\n\n\n\n

I often hear the following feedback from clients during sessions.<\/p>\n\n\n\n

"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.<\/p>\n\n\n\n

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.<\/strong><\/p>\n\n\n\n

In this article, as a personal trainer in Tokyo, I will clearly introduce easy-to-implement \u2018light strength training\u2019 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.<\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n
<\/div>\n\n\n\n
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Why Does Strength Training Help with Blood Sugar and Blood Pressure?<\/h2>\n\n\n\n

One common impression I often hear during trial sessions is that strength training is \u201csomething 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.<\/p>\n\n\n\n

[1] Muscles help lower blood sugar levels<\/h3>\n\n\n\n

Our bodies absorb sugar (glucose) from food into muscles and other organs through the action of a hormone called insulin.<\/p>\n\n\n\n

However, if you don't exercise enough or have little muscle mass, glucose remains in the blood, causing high blood sugar levels.<\/p>\n\n\n\n

Strength training increases muscle mass and helps the body use sugar more smoothly.<\/strong>This makes it easier for blood sugar levels to drop.<\/p>\n\n\n\n

[2] It also has a positive effect on blood pressure<\/h3>\n\n\n\n

Continuing muscle training helps maintain the elasticity of blood vessels, which is important for smooth blood flow.<\/p>\n\n\n\n

Improved blood flow reduces strain on the heart and blood vessels,Resting blood pressure slowly decreases<\/strong>There are also cases.<\/p>\n\n\n\n

[3] When your basal metabolic rate increases, it becomes easier to lose fat.<\/h3>\n\n\n\n

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.<\/strong><\/p>\n\n\n\n

Muscle training is a very effective habit, especially since reducing visceral fat can help prevent diabetes, high blood pressure, and other conditions.<\/p>\n\n\n\n

\n\n\n\n

As a personal trainer in Tokyo, I introduce three light strength training exercises beginners can do!<\/h2>\n\n\n\n

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.<\/strong>Here is the menu.<\/p>\n\n\n\n

1. Chair squats<\/h3>\n\n\n\n
\n
\n
    \n
  • Stand in front of a chair, slowly sit down, then stand up again.<\/li>\n\n\n\n
  • Do 10 to 15 repetitions for one set. Once you get used to it, aim for two sets per day.<\/li>\n<\/ul>\n\n\n\n

    By moving the large muscles in your lower body, your body will be able to more easily control your blood sugar levels.<\/strong><\/p>\n<\/div>\n\n\n\n

    \n
    \"\u6905\u5b50\u30b9\u30af\u30ef\u30c3\u30c8\"<\/figure>\n<\/div>\n<\/div>\n\n\n\n
    <\/div>\n\n\n\n

    \u2461 Wall push-ups<\/h3>\n\n\n\n
    \n
    \n
    \n
    \n
      \n
    • Place your hands on the wall and slowly bend your elbows to bring your body closer to the wall.<\/li>\n\n\n\n
    • 10-15 repetitions, 1-2 sets per day<\/li>\n<\/ul>\n\n\n\n

      Gently stimulates the muscles in your chest and arms, improving blood flow and lowering your blood pressure.<\/strong><\/p>\n<\/div>\n<\/div>\n<\/div>\n\n\n\n

      \n
      \"\u5e8a\u30d7\u30c3\u30b7\u30e5\u30a2\u30c3\u30d7\"<\/figure>\n<\/div>\n<\/div>\n\n\n\n
      <\/div>\n\n\n\n

      \u2462 Heel lift<\/h3>\n\n\n\n
      \n
      \n
        \n
      • Stand up straight and slowly lift your heels and then slowly lower them<\/li>\n\n\n\n
      • 15-20 repetitions, 2-3 sets per day<\/li>\n<\/ul>\n\n\n\n

        The calf is called the "second heart" and is an important area that pushes blood back. It is effective in improving blood flow.<\/strong><\/p>\n<\/div>\n\n\n\n

        \n
        \"\u30b9\u30bf\u30f3\u30c7\u30a3\u30f3\u30b0\u30ab\u30fc\u30d5\u30ec\u30a4\u30ba\"<\/figure>\n<\/div>\n<\/div>\n\n\n\n
        <\/div>\n\n\n\n
        \n\n\n\n

        Tips from a personal trainer in Tokyo on how to keep going\uff5c\u2018Short, Light, and a Little Every Day\u2019<\/h2>\n\n\n\n

        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.\"<\/p>\n\n\n\n

          \n
        • At first, it's okay to do it 3 times a week for 5 to 10 minutes each time.<\/li>\n\n\n\n
        • Incorporate it into your daily routine, such as before getting ready in the morning or while watching TV.<\/li>\n\n\n\n
        • Keeping a record gives you a sense of accomplishment and makes it easier to continue.<\/li>\n<\/ul>\n\n\n\n

          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.<\/p>\n\n\n\n

          <\/div>\n\n\n\n
          \n\n\n\n

          Summary by a personal trainer in Tokyo | Light muscle training leads to improved health checkup results<\/h2>\n\n\n\n

          Problems with blood sugar and blood pressure can happen to anyone as they get older.\nHowever, by simply incorporating a bit of strength training into your daily life, you can definitely make a positive change in your body.<\/p>\n\n\n\n

          If you want to improve your health check results, start today.\nTry doing just five chair squats.<\/p>\n\n\n\n

          If you have any concerns, BodySync \u2014 led by Toshi, a personal trainer in Tokyo \u2014 is currently accepting applications for trial training sessions.<\/p>\n\n\n\n

          \n\n\n\n

          *Reference: Cornelissen VA et al. \u201cEffects of resistance training on blood pressure: a meta-analysis of randomized controlled trials.\u201d J Hypertens. 2005.<\/em><\/p>\n\n\n\n

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