Es posible que las personas que nunca pierden la oportunidad de agregar sal extra a sus comidas no vivan tanto como aquellos que rara vez toman el salero. A los 50 años, agregar siempre sal a las comidas podría reducir la esperanza de vida en 2,28 años para los hombres y 1,5 años para las mujeres, en comparación con quienes no agregan sal adicional, según un estudio publicado en el European Heart Journal el 10 de julio. .
«Hasta donde yo sé, nuestro estudio es el primero en evaluar la relación entre agregar sal a los alimentos y la muerte prematura», dijo el autor principal Lu Qi, MD, PhD , presidente distinguido de HCA Regents y profesor de la Escuela de Salud Pública y Medicina Tropical de la Universidad de Tulane en Nueva Orleans, dijo en un comunicado .
Estos hallazgos presentan nueva evidencia para respaldar las recomendaciones para modificar los comportamientos alimentarios para mejorar la salud, dijo el Dr. Qi. “Incluso una reducción modesta en la ingesta de sodio, agregando menos o nada de sal a los alimentos en la mesa, es probable que resulte en beneficios sustanciales para la salud, especialmente cuando se logra en la población general”, dijo.
La mayoría de los estadounidenses consumen casi un 50 % más de la cantidad diaria recomendada de sodio
Interesante, agregar sal a los alimentos no es la forma principal en que los estadounidenses consumen sodio; solo representa alrededor del 6 al 20 por ciento de nuestra ingesta diaria. La mayoría (alrededor del 70 por ciento) del sodio dietético proviene de alimentos envasados y preparados, como fiambres, pizza, tacos y papas fritas, según la Administración de Drogas y Alimentos de EE. UU .
A pesar de eso, la frecuencia con la que una persona pone sal en sus alimentos es un buen indicador de la ingesta total de sodio, según los autores. «Agregar sal a los alimentos en la mesa es un comportamiento alimentario común que está directamente relacionado con la preferencia a largo plazo de un individuo por los alimentos con sabor salado y el consumo habitual de sal», dijo Qi. El uso de datos sobre la adición de sal en la mesa proporciona una forma única de evaluar la asociación entre la ingesta habitual de sodio y el riesgo de muerte prematura en las personas que siguen una dieta occidental, anotó.
Aunque el sodio es esencial para la salud en general, su exceso está asociado con el desarrollo de presión arterial alta. El estadounidense promedio consume alrededor de 3400 miligramos (mg) de sodio por día, casi un 50 % más que la cantidad recomendada de 2300 mg por día.
Un estudio analizó el impacto de la sal añadida en más de medio millón de personas
Para examinar la asociación entre la frecuencia de agregar sal a los alimentos y el riesgo de mortalidad prematura y esperanza de vida, los investigadores utilizaron 501 379 participantes que se habían inscrito en el Biobanco del Reino Unido y completaron un cuestionario dietético que incluía información sobre el consumo de sal.
El Biobanco del Reino Unido es un recurso de salud internacional que recolectó muestras de sangre, orina y saliva, junto con información de salud detallada, de más de medio millón de personas en Inglaterra, Gales y Escocia entre 2006 y 2010, para ayudar a la investigación en un amplia gama de enfermedades.
Los investigadores ajustaron los factores que podrían afectar la mortalidad, incluida la edad, el sexo, la raza, el índice de masa corporal, el tabaquismo, el consumo de alcohol, la actividad física, la dieta y las afecciones médicas como la diabetes, el cáncer y las enfermedades cardíacas y vasculares. Los participantes fueron seguidos durante un promedio de nueve años y la muerte prematura se definió como morir antes de los 75 años.
Las personas que siempre añadían sal tenían un 28 % más de riesgo de morir antes de los 75 años
Los investigadores encontraron que, además de una menor esperanza de vida, el grupo que «siempre sal» tenía un 28 por ciento más de riesgo de morir prematuramente. Según los autores, en la población normal, alrededor de 3 de cada 100 personas mueren entre los 40 y los 69 años, y el mayor riesgo observado en el grupo «siempre sal» sugiere que una persona adicional de cada 100 puede morir prematuramente.
Hay muchos estudios que indican que demasiado sodio puede tener un efecto negativo en la salud general y que reducir el sodio puede tener beneficios a largo plazo. En un estudio publicado en The New England Journal of Medicine en 2021 , los investigadores encontraron que el uso de un sustituto de la sal en lugar de sal en la cocina y los condimentos domésticos se asoció con un riesgo reducido de accidente cerebrovascular , ataque cardíaco y muerte.
¿Por qué importa tanto el sodio? Realmente todo se reduce a la presión arterial, dice Jim Liu, MD , cardiólogo y profesor asistente en la división de medicina cardiovascular del Centro Médico Wexner de la Universidad Estatal de Ohio en Columbus. El Dr. Liu no participó en el estudio.
“ La hipertensión es uno de los principales factores de riesgo de accidente cerebrovascular y enfermedades del corazón. Si la presión arterial no se controla y permanece alta, el riesgo de accidente cerebrovascular y enfermedad cardíaca será elevado; una dieta baja en sodio puede ayudar a reducir la presión arterial”, dice.
Comer muchas frutas y verduras podría ayudar a mitigar los efectos de la sal añadida
En una nota positiva, los investigadores encontraron que el riesgo se redujo ligeramente entre las personas que comían mayores cantidades de frutas y verduras, aunque los resultados no fueron estadísticamente significativos.
“Este hallazgo no nos sorprendió, ya que las frutas y verduras son fuentes importantes de potasio , que tiene efectos protectores y se asocia con un menor riesgo de muerte prematura”, dijo Qi.
Eso se debe a que el potasio ayuda a aliviar la tensión en las paredes de los vasos sanguíneos, lo que también puede disminuir la presión arterial, según la American Heart Association .
La forma más natural de que las personas consuman más potasio y menos sodio es comer fuentes naturales de potasio, incluidos productos como frutas cítricas, plátanos, tomates, espinacas y brócoli.
Se necesita más investigación antes de hacer recomendaciones
Debido a que este estudio es el primero en informar una relación entre agregar sal a los alimentos y la mortalidad, se necesitan más estudios para validar los hallazgos antes de hacer recomendaciones, dijo Qi.
Aunque el tamaño del estudio fue bastante grande, los autores notaron algunas limitaciones que deben tenerse en cuenta al evaluar los hallazgos. Debido a que el Biobanco del Reino Unido es voluntario, no aleatorio, no es necesariamente representativo de la población general. También es posible que agregar sal a los alimentos sea un marcador de un estilo de vida poco saludable en general o de un nivel socioeconómico más bajo, aunque los investigadores trataron de controlar esos factores.
Aunque los participantes informaron con qué frecuencia salaban sus alimentos, el estudio no captó la cantidad de sal que se agregaba y, finalmente, agregar sal podría estar relacionado con la cantidad de alimentos que consumían las personas, lo que también podría afectar los hallazgos.
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The t-bar row is meant to primarily work the muscular tissues of your middle again and lats and
to take action effectively, your torso must be bending
forward until it’s simply above parallel to the
bottom. However, it’s an awesome various to the t-bar row as it’s going to work the muscles of your
back, as properly as your triceps long head and rear delts.
Nonetheless, when you don’t have entry to those,
we’re going to advocate some alternatives for t bar row
exercise which may be just as effective for developing a bigger bac.
It may be performed utilizing a barbell loaded into a landmine attachment or on a devoted t-bar row machine.
The inverted row is a superb bodyweight train for working your again muscle tissue particularly the
upper again. Overall alternating the barbell row out of the workout routine can help prevent accidents and
promote better muscle steadiness and growth as well as being
effective at breaking by way of plateaus. In reality, Pendlay began doing barbell rows when he was competing in powerlifting.
He Is been the Head Coach for Group Canada Powerlifting since 2012 and has coached over 4500 attempts in worldwide competition. The other place Band Rows can work nicely is at the finish
of a exercise to get a great burnout set in to end the day.
Technically, you ought to use a bar for Chest Supported Rows
as well, but the setup is slightly more awkward and works finest
if you have a companion. Plus, just a simple
change of kit can add some a lot needed variety to a
workout program. I love Chest Supported Dumbbell
Rows as an train to develop a big, strong again, however typically Chest Supported Rows are just not an option.
Hold reading to discover targeted movements that not solely challenge your back muscles but
also acknowledge the the rest of your body’s wants.
In conclusion, exploring alternatives to the bent-over row exercise is essential for including selection to your exercise routine,
decreasing the risk of damage, and successfully focusing on the back muscular tissues.
While the bent-over barbell row is a popular alternative for again energy, it can pressure the decrease back and may
not be appropriate for everyone.
On the opposite hand, an underhand barbell row will work extra of your lats.
A bit of a landmine row variation this train is ready the identical way the landmine row train is
prepared. Utilizing a landmine or corner for your barbell and loading the burden the identical.
It is performed by bending over at the waist with a slight bend in the knees, whereas
holding a barbell with an overhand grip.
It places extra of a concentrate on row weight lifting – the weight
of the dumbbell – somewhat than form. The primary difference between a bent-over row and
a one-arm dumbbell row (besides using dumbbells as an alternative of a barbell) is that
you could be rowing with just one arm at once. Whichever bent-over row alternative you select to carry out, it’s crucial to study the proper kind before you go
heavy. Moreover, most of the exercise we discussed in this
article takes the stress off the lower back and prevents its strengthening.
Subsequently, we expect you to add lower-back-specific
strengthening exercises into the routine.
Folks with decrease back issues, a lack of shoulder mobility
or weak gripping energy will wrestle to get essentially the most from
this exercise. Fortuitously, there are some effective bent over row alternative workouts that
overcome those limitations. Lawnmower rows are so-called
as a result of, when you do them, it seems like you would possibly be pulling on the starter deal with of a gas-powered lawnmower.
Using a low cable machine, this exercise workouts your higher back and biceps, as properly as your core, especially
your obliques. Biceps brachii – bent over rows give your biceps a great
exercise alongside your back muscular tissues.
Nevertheless, that is going to put plenty of tension on the neck and
upper again muscles. You might also use this movement as a back finisher for when the
muscles have been fatigued with other, more challenging again workouts.
By altering hand positions and adopting both a large grip or
slim grip this will also work the back muscular tissues somewhat differently.
So, if you need to address any power imbalances or enhance muscle mass to sure components of your back, altering your starting
place may help you do this as it’s such a versatile exercise.
Muscle and restoration is a web site devoted to helping you train and reach your exercise objectives
pain free and as effectively as potential.
If you pull the dumbbell directly up, you’ll target the center
and upper back more. A single-arm dumbbell row is a superb bent-over barbell row different
if you have a muscular imbalance (i.e. one aspect
is stronger and/or extra developed than the other). They are also a superb possibility if you only have
access to dumbbells or you want to decrease the quantity of stress positioned in your
decrease back. The inverted row is a body weight train that sees you working
towards gravity to drag your physique as a lot as a bar.
Training one facet at a time is also great for
improving core stabilization too. Bilateral (two-sided) exercises can disguise this drawback and even make it
worse. This move is unilateral (one-sided), which will make it easier
to establish and then fix left-to-right power imbalances.
That’s as a result of it’s concerned in each pressing exercise you do – each horizontal and overhead.
An Inverted Row is a good bodyweight different for a Chest Supported Row.
It’s additionally a fantastic possibility for beginners as it’s easily modifiable depending upon the angle at which you set up the row.
As such, the following substitute exercises to the barbell row are people who possess the closest potential similarity
in all but name and gear used. If you can not do pull-ups, progress by utilizing a
pull-up machine, lat pulldown machine, or long loop resistance
bands for assistance. This train is carried out on a
machine that lets you row the load towards your abdomen. This
train is carried out on a Smith machine, which is a guided barbell.
This train is also just like the bent-over barbell row,
but you only use one dumbbell at a time.
The TRX-Row targets the latissimus dorsi,
rhomboids, and traps whereas allowing the pliability of adjusting problem whenever you need.
Since this exercise is good for bettering energy output we will program it at a lot lower reps and better depth.
For example, you would do three – 6 units of 4 – 6
reps to generate strength and power features. While giving you
an insane pump, the banded row permits you to be explosive and make the most of
high repetition sets. I personally choose the
Gymreapers Lifting Straps as a end result of I’ve discovered them not to fray easily compared with different straps available on the
market.
Kroc rows had been invented by Janae Marie Kroc (formerly Matt
Kroc), an expert powerlifter and bodybuilder.
The goal with Kroc rows is to carry as much weight as potential whereas performing as many reps as attainable,
utilizing extra heavy dumbbells. The Kroc row
is a bent-over row alternative specializing in the upper back, bicep, and forearm muscles for competitive strongmen and powerlifters.
One benefit of lat pulldowns is the power to adjust
the resistance to match your health degree. By altering the load or
using various varieties of resistance bands, you can increase
or lower the problem, making certain that you proceed to make progress in your again power and improvement.
Each exercise has its place in your routine, and there’s not
often a necessity to replace one routine with another. The bent-over row variations will help with specific muscles that the barbell bent-over row may not, and vice versa.
The Barbell Bent-Over Row is, after all, a Bent-Over Row variation, and it’s certainly
one of several that lifters can embody in their routines.
Put the dumbbells on the floor and lift yourself into
an upright plank place while preserving your arms straight above the dumbbells, holding onto
the bars. Raise one dumbbell at a time and row your arm up straight behind
your torso.
Holding onto the bar might help improve grip
energy and may help enhance different pulling exercises.
Since it’s simply adjustable, it could be nice for beginners or extra superior lifters because all you
need to do is make the angle of your body more
or less aggressive in your capability. No Matter the case
could also be, it’s always good to have alternative workout routines for your exercise.
Incorporating these options into your train routine can offer reduction to your again yet still goal those crucial muscles
effectively. Creating the muscular tissues in the again is a helpful method to assist
enhance core and spinal stability, in addition to
posture. This machine-assisted train focuses on the
lats, the massive muscular tissues on the perimeters of your back.
Band Rows aren’t going to exchange Barbell Rows for developing power, but
they will work nice in a pinch if you’re touring.
It makes the setup extra snug and convenient to row, however if you place metal straight in your barbell it can scratch it up.
As A Outcome Of the weight on the bar sits back closer to
your midline it’ll take somewhat of the stress off the low again as in comparability with a Barbell Row.
The second mistake I see all too often is drained athletes that begin to look like they’re doing the worm.
To exchange the resistance coaching rowing machine you can do bent-over resistance
band rows or a few of the different row variations.
The Pendlay row is a variation of the barbell row however
carried out with the again perfectly parallel to the bottom.
This is extra of a power movement and is kind of like a «deadlift row», in that you are bringing the bar
to the ground to a useless stop each rep. The Hammer Power
excessive row lets you work your again muscular
tissues from a singular diagonal angle. This
lets you get an ideal vary of movement, extension, and contraction. You can also work the lats either bilaterally or unilaterally on this machine.
Right Here, you probably can goal your again muscles and build some critical power in your lats.
If you don’t feel your back muscle tissue fatiguing throughout this seated cable row
alternative your technique is most likely going not optimum.
Incorporating chest-supported dumbbell rows into your
routine not solely intensifies your again training but also supplies a safe
platform to enhance your total power.
Keeping the chest supported takes almost the entire strain off
the low again (compared with a Bent Over Row) and allows the lifter to focus solely on the row.
TRX Rows, or Ring Rows when you have a set of fitness center rings, are similar to Inverted Row.
It’s primarily a bodyweight train where you’ll find a way to enhance or
decrease the difficulty of the exercise by changing the angle during which you work.
The under video does nonetheless show that you can elevate a daily bench with the
usage of boxes/platforms to allow you to still carry out the seal row without needing customized gear.
When using the cardio rowing machine you will also
have interaction this same muscle however except you
row on the heaviest resistances, lots much less.
This machine will focus slightly extra on strengthening your leg muscles and less on improving cardiovascular well being.
If doing rows seated, regulate the seat to
the right height so your chest is against the pad and you
can row comfortably. For taller lifters,
you may also do Hammer Seated Rows standing as nicely.
Decrease the seat out of the method in which and find a comfortable place in your feet to stand.
Lat pulldowns are an alternative exercise for back strength, effectively
targeting the back muscular tissues and bettering total again health.
Meadows rows are another exercise for back power, targeting
the again muscle tissue and selling muscle development and growth.
Incorporating these alternate options adds variety, reduces the
chance of damage, and nonetheless successfully targets
the again muscular tissues.
Meadows rows are an isolateral row carried out using a landmine base and barbell.
These are comparable in type to dumbbell rows but permit you
to lift extra weight by way of a higher range of movement.
You perform this with a staggered stance, permitting you to use
a little momentum to get in some fuller reps. Gorilla rows are a great various to
barbell rows as they solely require a pair of dumbbells or kettlebells.
To execute seated cable rows with proper type, it’s important to focus
on your again posture. Maintain a neutral backbone all through the motion, avoiding any extreme stress on the decrease again by guaranteeing
that your back types a straight line from your head down to your tailbone.
Bent over rows primarily work the muscle tissue of the upper back,
rear of the shoulders, and the biceps. The back muscle tissue
focused by bent over rows are the lats, posterior deltoids, rhomboids, and the trapezius.
The pulling motion also makes use of the brief and long heads of your biceps as secondary
muscles to complete the exercise. One of the big issues that
units this train aside from the barbell row, apart from the position, is the alternating dumbbells in every hand.
As one arm rows up, the opposite arm presses down with the load on the floor.
References:
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