How does resistance training affect cardiovascular health

Before beginning any resistance training program, please consult with your physician and ultimately a health professional who specializes in resistance training.

You do not want to jump into any demanding or complex resistance training routine e. Experts in this field typically include trained and educated individuals supporting credentials from either the National Strength and Conditioning Association or the American College of Sports Medicine. Regardless, always be sure to warm up prior to activity and utilize appropriate form. Do you want to find out how much exercise you need to do? In a previous article , I summarized what the current recommendations are for muscle-strengthening.

If you already have resistance training experience and want to further improve your muscular fitness explore Evidence-Based Physical Activity Recommendations: Part 2.

Whether you plan on weight lifting at your local health club or making heavy gardening a normal part of your routine, remember that resistance training provides many benefits that make the time and effort required worth the investment. This article was published by Michigan State University Extension.

Saturdays - a. Sundays - Closed. This benefit may not be covered by your plan. The information that is contained here does not guarantee benefits. To find out if this is covered by your plan, call Member Services at Register for an account, log in, and set up future payments using auto pay. Prefer to speak to us directly? Call Here are several heart health benefits that come from lifting weights: Improves circulation Having good circulation is important for good health —when your circulation is working well, your body receives the oxygen and nutrients it needs.

Related : Why I Love Strength Training Reduces the risk of heart attack or stroke One of the biggest benefits of weight lifting is lowering the probability of life-altering heart attacks and strokes. Much of the research on strength training has focused on bone health, physical function and quality of life in older adults. When it comes to reducing the risk for cardiovascular disease, most people think of running or other cardio activity. Lee says weight lifting is just as good for your heart, and there are other benefits.

Using the same dataset, Lee and his colleagues looked at the relationship between resistance exercise and diabetes as well as hypercholesterolemia, or high cholesterol. The two studies, published in Mayo Clinic Proceedings, found resistance exercise lowered the risk for both. Less than an hour of weekly resistance exercise compared with no resistance exercise was associated with a 29 percent lower risk of developing metabolic syndrome, which increases risk of heart disease, stroke and diabetes.

The risk of hypercholesterolemia was 32 percent lower. The results for both studies also were independent of aerobic exercise. Building muscle helps move your joints and bones, but also there are metabolic benefits. I don't think this is well appreciated," Lee said. In addition, it increases your overall aerobic fitness, as measured by a treadmill test, for example, and it helps your cardiac output how well your heart pumps.

Aerobic exercise also reduces the risk of type 2 diabetes and, if you already live with diabetes, helps you control your blood glucose. How much: Ideally, at least 30 minutes a day, at least five days a week. Examples : Brisk walking, running, swimming, cycling, playing tennis and jumping rope. Heart-pumping aerobic exercise is the kind that doctors have in mind when they recommend at least minutes per week of moderate activity.

What it does: Resistance training has a more specific effect on body composition, Stewart says. For people who are carrying a lot of body fat including a big belly, which is a risk factor for heart disease , it can help reduce fat and create leaner muscle mass.