Resistance Training – It’s Not Just About Muscles
Posted April 19, 2008 at 02:00 PM by Kathleen Blanchard
Section: Her Fitness, Athletics, Sports Medicine, Training Programs, Her Health
Most people don’t think about resistance training when they hear the word exercise, but last year the American Heart Association made a statement regarding the benefits of combining resistance training with regular aerobic activity. Each type of exercise is valuable, and you really should perform both.
Resistance training provides lean body mass and improved strength. Aerobic exercise reduces body fat, but has no benefit toward promoting lean body mass. The effect of aerobic activity on strength is minimal.
Aerobic exercise is certainly important for cardiovascular health, but many doctors forget to recommend resistance training for prevention and treatment of heart disease. According to Dr. Mark Williams, who led the writing group: “Telling someone to exercise typically does either directly or indirectly suggest that they should be doing more walking, I don’t think resistance training is frequently thought of as part of an overall exercise program.”
The ability to remain strong throughout life helps prevent common injuries that can lead to disability. Even those with known heart disease can benefit from resistance training.
Here is a summary of the recommendations: Resistance training can improve cardiovascular health, help manage weight, and prevent disability and falls.
Resistance training is safe. Even those at moderate to high risk for heart events, such as heart attack, can engage in resistance training with supervision and adequate preparation.
It can add variety to your workout.
Resistance exercises should not be substituted for aerobic activities – use as a complement.
Initially, perform resistance exercises in a rhythmic manner, at a moderate to slow speed. Each move should encompass a full range of motion. Avoid holding your breath or straining. Exhale during the exertion phase, and inhale during the opposite phase.
Alternate between the upper and lower body. The initial weight load should not exceed 8 to 12 repetitions per set for healthy adults who have previously been inactive, or 10 to 15 repetitions at a low level of resistance for individuals 50-60 years old, frail, or those with known heart problems.
Involve the major muscles groups. When beginning a program, perform a single set, twice weekly.
Suitable exercises include chest press, shoulder press, triceps extension, biceps curl, pull-down (upper back), lower-back extension, abdominal crunch/curl-up, leg press, leg curls, and calf raises.
If you’ve been ramping up the cardio sessions, and yet neglecting your resistance training, now’s the time to incorporate it into your routine. If you are unable to engage in aerobic exercise, speak with your doctor about starting a resistance-training program. Seek instruction from an exercise specialist to learn how to correctly perform the exercises. You’ll still gain strong, healthy muscles - health benefits aside!
Reference: Circulation, published online July 16, 2007. Kathleen is a Registered Nurse. Visit her blog for more health information.
Image courtesy of 2getfitpt.com/.