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. The cardiovascular health benefits of resistance training. Resistance training can reduce your risk of chronic disease and help you live longer When we think of receiving cardiovascular benefits from exercise, we usually think of aerobic exercise such as walking, running or swimming.

Resistance training can help you avoid injury and complement other exercise activities Perhaps, you already run, swim, or bike, but you are considering adding resistance training to your current exercise regime.

Did you find this article useful? Please tell us why? The scientific evidence is still building around which form of exercise is best to prevent chronic disease.

Historically, aerobic or cardio exercise was always recommended for heart and lung health with little attention paid to strength or resistance training. Physical Activity Guidelines for Americans , a report from the Department of Health and Human Services, recommends that each week, adults aged 18 to 64 do at least to minutes of moderate-intensity aerobic activity, 75 to minutes of vigorous-intensity aerobic activity or an equivalent combination of both.

Strength training should be performed at least twice a week on nonconsecutive days to allow a period of rest for the muscle groups being stressed. As we age, safety becomes an issue. The aging adult should do both forms of exercise, but participation should take into account chronic medical conditions, such as musculoskeletal disorders, that may place the individual at risk for injury.

For people at risk for falls or with balance issues, resistance exercises, such as chair squats, heel lifts, rowing, resistance bands, bicep curls and shoulder presses, may be effectively and safely performed. Recommendations are based on age and whether the individual is new to an exercise program.

Try to do eight to 12 on each side, then repeat with your left foot forward. This completes one set. As you're able, aim for two to three sets, with a to second rest in between. Starting position: Place your hands shoulder-width apart on a bench or desk, chair, or step.

Walk your feet back so your body is at a 45° angle to the floor and forms a straight line from head to heels. Your heels should be off the floor. Movement: Bend your elbows out to the sides and slowly lower your upper body toward the bench until your elbows are bent about 90°.

Hold for a second, then press against the bench and straighten your arms to return to the starting position.

combined training weight training and cardio combined and heart disease risk factors. What did you find? I think the overall message is that combination training is optimal for reducing heart disease risk.

Aerobic and resistance training offer benefits that can be additive or synergistic, so ideally a person will complete both types of exercise. Aerobic and resistance training are comparable for improving blood pressure and lipids.

Combination training seems to have the biggest benefit for improving blood glucose, followed by aerobic training. Resistance training results in greater increases in lean body mass; aerobic training results in greater reductions in fat mass; combination training has the biggest benefit for improving body composition overall.

Body weight can be expected to decrease by roughly 4. However, resistance training can help maintain weight when performed with aerobic training, likely because of an increase in metabolic rate, fat oxidation or lean mass. The list of people for whom resistance training is not recommended is the same as for aerobic training.

People with diabetes, controlled high blood pressure, pacemakers or defibrillators, past stroke, clinically low exercise capacity or musculoskeletal issues and pregnant people should clear exercise with their doctor before beginning a program.

I was surprised about how powerful resistance training can be, especially in conjunction with aerobic exercise. I am a lifelong fan of resistance training, but summarizing the evidence suggesting resistance training favorably influences multiple heart disease risk factors in different types of people was eye-opening.

I am so encouraged by the evidence because I think that resistance training is free from barriers that prevent so many people from doing aerobic exercise. There are lots of fitness influencers on social media. How do you know if someone is any good?

The American College of Sports Medicine, the National Strength and Conditioning Association and National Academy of Sports Medicine are good certifications. Nutrition advice should come from a qualified professional registered dietician. Ann Arbor, MI Email umichnews umich. Choose a Plan. Find Care.

Member Resources. Who We Are. Why Weight Lifting Is Good for Heart Health. by Joshua Jamias. 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.

Related: Debunking Five Heart Health Myths Improves quality of sleep As you improve your cardiovascular system with weight lifting, you will also experience better sleep.

Fights belly fat Belly fat, also known as visceral fat, is found around your internal organs such as the heart. About The Author Joshua Jamias is online marketer and freelance writer. Related Articles.

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Contact Us. Sundays - Closed More Contact Options. Lee, associate professor of kinesiology at Iowa State University. The American Heart Association AHA recommends including some form of strength or resistance training at least twice a week, along with minutes of moderate-intensity aerobic activity each week.

Strengthening your muscles provides a variety of health benefits , such as building bone health, managing chronic conditions and improving your overall health.

Adding muscle also helps boost your metabolic rate, which in turn helps you burn more calories. The Iowa State study also found that regular strength training lowered the risk of high blood pressure by 32 percent and decreased the chance of developing metabolic syndrome , which increased the risk of heart attack by 29 percent.

The AHA recommends working out each muscle group twice a week with two days of rest between workouts. While the thought of exercising after a heart attack or stroke may be daunting, regular physical activity can help in both cases. If you are recovering from a cardiovascular event such as stroke or heart attack, consult with your physician to come up with an exercise plan that is right for you.

Your heart is in expert hands when you choose Edward-Elmhurst Heart Hospital for your cardiovascular care.

Learn more. Know your risk for heart disease.