Resistance Training for Heart Health

A recent study done from Iowa State University found that weight training may reduce the risk of a heart attack or stroke.  The study was published in the Medicine and Science in Sports Exercise.  It showed that lifting weights for less than an only one hour per week can reduce the risk of a heart attack or stroke between 40% and 70%.

The analysis showed that resistance training reduced the risk of cardiovascular events in 2 ways: 

First, resistance training directly reduces our cardiovascular risk.  When we resistance train, we can stimulate muscle for increased overall growth.  When we have more muscle, the heart pumps more effieciently, placing less stress on our arteries.

Second, having more decreasing body mass index.  Healthier muscles improve overall metabolism and reduce visceral fat that wraps around our internal organs like the heart. With consistent weight lifting, you’ll have less belly fat and more lean muscle mass. Reducing belly fat will help you reduce your risk of cardiovascular disease and death.

D.C. Lee, associate professor of kinesiology and a co-author of the study, pointed to data sets in Mayo Clinic Proceedings that found resistance training reduced the risk of developing metabolic syndrome or hypercholesterolemia:

“If you build muscle, even if you’re not aerobically active, you burn more energy because you have more muscle. This also helps prevent obesity and provide long-term benefits on various health outcomes.” (Lee, 2018).

References:
Liu Y, Lee DC, Zhu Y, et al. Associations of resistance exercise with cardiovascular disease, morbidity, and mortality [pubished online October 29, 2018]. Med Sci Sports Exerc. 2018; doi: 10.1249/MSS.0000000000001822.