The Role of Resistance and Strength Training in Cardiovascular Health
When it comes to exercise for heart health, the role of resistance and strength training is often an overlooked component of cardiovascular health. Incorporating strength training into your fitness regimen can bring significant benefits to your heart’s health.
The Heart of the Matter
The heart is a robust muscle that needs exercise, just like any other muscle in the body. When we engage in strength training and stimulate our muscles in progressively more challenging ways, this requires the heart to pump more blood to active tissues. This increased output can help strengthen the heart, making it more efficient and resilient. The benefits of strength training extend far beyond just the heart’s pumping ability: it has been shown to reduce blood pressure, positively influence cholesterol levels, and help us maintain a healthy weight.
Strength training has been shown to reduce blood pressure by improving blood vessel elasticity and encouraging better blood flow. Just as the heart pushes increased amounts of blood out to the muscles during strength training, the muscles contract in tandem and push blood back to the heart. This can reduce the heart's workload and lower resting blood pressure over time.
Strength training has been shown to have a positive influence on cholesterol levels by increasing “good” high-density lipoprotein (HDL) levels and decreasing “bad” low-density lipoprotein (LDL) levels. This cholesterol balance helps to keep arteries clear, reducing the risk of atherosclerosis: a condition in which the arteries become narrowed and hardened due to a buildup of fat, cholesterol, calcium, and other substances in the blood, leading to restricted blood flow and potentially causing serious health problems such as heart attack, stroke, and peripheral artery disease.
Maintaining a healthy weight is crucial for heart health, and strength training plays a pivotal role in weight management. Strength training positively affects body composition by increasing muscle mass, which boosts the body’s metabolic rate. Although muscle tissue doesn't burn fat directly, having more muscle mass means you burn more calories at the same body weight compared to having less muscle mass. This process makes it easier to maintain a healthy weight and reduces the burden on your heart.
How to Incorporate Resistance and Strength Training
To incorporate strength training into your routine, begin with basic bodyweight exercises like squats, lunges, and push-ups. Aim for 2-3 sessions per week, each lasting about 20-30 minutes. As you get stronger, progressively add resistance using weights or resistance bands. Focus on working all major muscle groups and ensure you allow a day of rest between sessions for recovery. Keep it simple, stay consistent, and gradually increase the intensity as you progress.
Conclusion
Incorporating strength training into your fitness routine is a powerful way to enhance heart health and overall well-being. By committing to regular resistance exercises, you can lower your risk of heart disease, improve your physical fitness, and enjoy a healthier, more active lifestyle. Your heart will thank you for every rep you complete.
Written by Cari Griffin:
Cari was born and raised in Galt, California, where she was first introduced to a variety of athletic endeavors as early as two years old, including dance, softball, swimming, and gymnastics. Cari was a high-level gymnast, competing for and earning national medals, until an injury caused her to turn her focus to springboard and platform diving. Cari went to San Jose State University on a diving scholarship, where she studied Humanities and Child & Adolescent Development. In 2018, after graduating from SJSU, Cari moved to Austin, Texas and began pursuing her Master of Arts in Communications while working full time and pursuing a new sport, weightlifting. As a longtime athlete with experience coaching diving and weightlifting, Cari understands the importance of moving and using your body throughout your life to promote a lifetime of health and longevity. With this in mind, Cari hopes to positively influence those around her to keep moving in whatever way makes their body and mind the most happy. In her free time, Cari can undoubtedly be found in the gym training for her next weightlifting competition, marking another Texas State Park off her and her husband’s list, or reading in the spare moments in between.
Kelley, G. A., & Kelley, K. S. (2009). Impact of progressive resistance training on lipids and lipoproteins in adults: a meta-analysis of randomized controlled trials. Preventive medicine, 48(1), 9–19. https://doi.org/10.1016/j.ypmed.2008.10.010
Shapiro, M. D., & Fazio, S. (2023). From the American Heart Association: Strength training and its impact on cardiovascular health. Circulation, 148(6), 543-556. https://doi.org/10.1161/CIR.0000000000001189
Waehner, P. (2022, September 21). How many calories does muscle really burn? Verywell Fit. https://www.verywellfit.com/how-many-calories-does-muscle-really-burn-1231074