Having stronger back and chest muscles could significantly reduce the risk of heart attacks, according to new research.
The study, published in the journal Radiology, used artificial intelligence to analyse scan images from 1,722 adults over a 10-year period. Participants were involved in the Scottish Computed Tomography of the Heart trial.
Researchers found those with below-average muscle mass had an 85 per cent higher risk of death and a 58 per cent higher risk of a heart attack during the follow-up period.
Professor Michelle Williams, the study’s senior author, said: “It is fascinating that people’s skeletal muscle could be linked to their risk of having a heart attack.
“The muscles which show up in the scans we used – coronary computed tomography angiogram scans – are principally the back muscles, part of the pectoral muscles (or pecs) and the intercostal muscles between the ribs.”
Personal trainer Edwina Jenner, who specialises in strength training for women over 40, has offered five simple chest and back exercises for beginners to consider.
1. Dumbbell bent-over rows for your back muscles
The classic two-arm bent-over row requires a dumbbell in each hand.
“Stand with your feet hip-width apart and make sure that you have a nice soft bend in your knees and a nice tight core,” says Jenner.
“Then hinge forward by pushing your hips back. I often describe it as trying to shut a car door with your bum.
“Stay in that position and hang the weights down in front of you. Then pull the weights back towards your lower ribs, so you’re squeezing your shoulder blades together.
“Then return your arms back down and repeat that movement pattern.”
2. Chest presses for your chest muscles
Jenner recommends starting the chest press exercise by lying on your back with your feet flat, shoulder-width apart on the floor.
“Hold a dumbbell in each hand over your chest and then lower your elbows down and lightly touch the floor,” explains Jenner.
“Then push the weights back up away from you and try to make an A-frame above your chest.”
3. Single arm lunge row for your back muscles
“You can do this a number of ways, but if you’re at home, you can stand upright and take a big step back on your left leg, so you’re in a deep lunge and are leaning forward,” instructs Jenner.
“Lean your right hand on your right leg, and then hold a dumbbell in your left hand in a straight line. Then pull the dumbbell back towards your lower ribs, and then lower it until your arm is fully straight again.”
4. Wall press-ups for your chest muscles
A lot of people have a love-hate relationship with press-ups, but there are a few progressions that you can try at home, such as wall press-ups.
“For wall press-ups, put your hands onto a wall at chest height and make sure that your fingers are splayed (spread wide),” instructs Jenner.
“Keep your body in a straight line and make sure that your shoulders are back and your tummy is tight before lowering your chest to the wall and coming back up again.
“Once you get comfortable with that movement, you can then progress onto doing this action on a bench or a coffee table, with your knees on the floor, and then finally into a full press-up on the floor.”
5. Reverse fly for your back muscles
“The reverse fly requires another hip hinge movement where you bend forward and push your hips back, and hang dumbbells in each hand in front of you so your arms are long,” explains Jenner.
“From this hinged position, keep a slight bend in your elbows and slowly lift your arms out to the side until they are level with your shoulders. Then gently lower them back down again.”
Things to remember
Start light
“Start with light weights and focus on quality, not quantity,” recommends Jenner. “Begin with around 2kg to get yourself used to the position and movements.
“As you progress, you will build strength. However, if you move too quickly or have weights that are too heavy to start with, you will injure yourself.”
Symptoms of a heart attack
NHS
Symptoms of a heart attack may include:
- chest pain which may feel like crushing or squeezing on your chest – the pain may also spread to your arm, neck and jaw
- feeling short of breath
- feeling sick (nausea) or being sick (vomiting)
- feeling like you have indigestion – you may have a burning feeling in your chest and feel full or bloated
- sweating
- pale, blue or grey skin – on black or brown skin this may be easier to see on the palms of the hands
Alternate chest and back exercises
“Back exercises involve pulling movements and chest exercises involve pushing movements. So when you do a back and chest routine, it’s nice to switch between these pushing and pulling movements to get a nice, well-balanced workout,” recommends Jenner.
Consistency is key
“I would recommend doing these exercises twice a week to help build your confidence, form and strength overtime,” advises Jenner.
Don’t forget to stretch
“One of my favourite cool-down stretches is the lower back stretch,” says Jenner. “Lying on your back, take your knees to one side and turn your head to look in the opposite direction, with your hands out wide.”
