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WEIGHT TRAINING Increase Muscle Size Equipment Weight Loss Squats Deadlift Fitness Body Mass Index Strength Training Health Weight Lifting Joint Health Back Injury Kids Woman Fitness After 40 |
Weightlifting has traditionally been considered an anaerobic exercise, and as such was not thought to be the best choice for heart health. However that is no longer the thinking. Many medical professionals and personal trainers recognize the potential benefits weightlifting can have for heart and lungs, especially when combined with more traditional cardio workouts. While up until recently cardiologists actually discouraged their patients from weight training and weightlifting, that view is rapidly changing. The American Heart Association has published evidence that shows the benefits to the heart, and prevention of coronary artery disease, from working out with weights. The reversal of opinion is not only because physiologists now recognize that there is indeed an aerobic component to weightlifting exercises, but because of the overall improvement in condition and body changes created by weightlifting. It has been found that increasing muscle mass and strength actually lowers Resting Metabolic Rate, and resting blood pressure. While the benefits of building the muscular power and strength of the body's most important muscle - the heart - are becoming readily apparent for any healthy person. For the heart patient, weightlifting and resistance training can be very important to preventing future heart attacks or other cardiac episodes. It is all about being in better condition and being stronger. It's not brain surgery but it is basic heart science. If you have a weak heart even simple tasks like walking up stairs lifting groceries, even walking can put a strain on it. If you are stronger from building lean muscle mass these tasks become that much simpler, your heart doesn't have to work so hard. Studies have also shown that when people lifting weight were monitored for cardiac output the heart pumped stronger and faster. Like any muscle this builds stronger walls in the ventricle, the pumping part of the heart. Strong ventricles mean the heart can pump more efficiently, and effectively lowers resting heart rate, which can lower blood pressure, one of the main contributing factors to heart attack and stroke. Of course, gaining a healthy heart is not the only benefit of weightlifting. Most people who have heart problems are also overweight or struggling with some of the other problems related to obesity such as diabetes. Weightlifting is a great way to lose weight and keep it off by raising your metabolism and making your body burn calories more efficiently. Minute for minute, anaerobic exercises like weightlifting will not burn as much as an aerobic exercise like biking or jogging. In other words, 15 minutes on a stationary bike initially burn far more calories then 15 minutes of weightlifting. However it has been found that up to two hours after a 15 minute weightlifting workout, the body continues to burn calories as the muscles remain in an agitated state. The American Heart Association now recommends a 30 minute aerobic workout 6 times a week, and adding a weightlifting session of at least 15 minutes 3 times a week.
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Page Updated 10:08 AM Friday 2/27/2015
