Cardio is not Enough!

I am a child of the 70s and 80s. Back then, a workout consisted of aerobic exercise such as Jazzercise, Step aerobics, the stairmaster, and running. I can remember seeing the guys in my gym lifting weights and thinking they were not doing enough! Some people still think this today. We define exercise as "cardio" and "strength" and not as stimulation to our heart, lungs, bones, and muscles, to name a few. Today, we see the benefits of strength training for our musculoskeletal health, and throughout last week we discussed how resistance training is recommended for older adults to maintain bone mass in order to prevent falls and injury. Did you also know that resistance training is good for your heart? The study referenced below was a real game-changer for many die-hard cardio junkies, proving that weight training reduces your risk of diabetes, stroke and heart disease.

Cardio is not enough for a Healthy Heart

A 2017 study followed up on results from a Women's Health Study, who responded to a health questionnaire that included physical activity questions from 2000- 2014. In the study, there were 2120 type 2 diabetes cases and 1742 cardiovascular disease cases confirmed on medical record review. Cases of cardiovascular disease were defined as confirmed cases of myocardial infarction, stroke, coronary artery bypass graft, angioplasty, or cardiovascular disease death. With the knowledge that weight lifting alone or in combination with aerobic exercise increases muscle size, reduces weight, lowers cardiovascular risk factors, and increases glycemic control, researchers kept up with these women on health questionnaires and periodic follow-ups. Women reported their aerobic activities (jogging; running; tennis / squash / racquetball; walking; bicycling; aerobic dance), exercise machines, lap swimming; stair climbing; and other lower intensity and conditioning activities (Yoga, stretching, toning, etc).

Researchers found that those who performed resistance training had a 30 percent lower chance of being diagnosed with Type 2 diabetes than those who did not. Also, women who performed any amount of resistance training reduced their risk of cardiovascular disease (including heart attack, stroke, coronary artery bypass graft surgery, an angioplasty or death from cardiovascular disease) by 17 percent. (Shiroma, E, et. al., 2017).

Another study in 2019 reported findings of 12,591 participants (mean age, 47 yr) who received at least two clinical examinations reported from 1987-2006 reported who had engaged in resistance training for less than an hour per week were associated with roughly 40 to 70 percent decreased risk of cardiovascular disease and all-cause mortality — independent of any aerobic exercise. Resistance training is essential for the prevention of diabetes, as your muscles are storage bins for excess glucose. Increased muscle mass can help you process blood sugar, decreasing your risk of Type 2 diabetes and the resulting health issues that it can set into motion, including heart attack and stroke. In other words, the more developed your muscles, the greater your body’s capacity for glucose uptake. (Liu, Y, et. al., 2019).

References:
1.Liu, Y., Lee, D. C., Li, Y., Zhu, W., Zhang, R., Sui, X., Lavie, C. J., & Blair, S. N. (2019). Associations of Resistance Exercise with Cardiovascular Disease Morbidity and Mortality. Medicine and science in sports and exercise, 51(3), 499–508. doi.org/10.1249/MSS.0000000000001822

2. Shiroma, E. J., Cook, N. R., Manson, J. E., Moorthy, M. V., Buring, J. E., Rimm, E. B., & Lee, I. M. (2017). Strength Training and the Risk of Type 2 Diabetes and Cardiovascular Disease. Medicine and science in sports and exercise, 49(1), 40–46. doi.org/10.1249/MSS.0000000000001063Cardio