Study Explores the Heart Health Benefits of Weightlifting
Resistance Exercise and Cardiovascular Disease
A recent study aimed to determine if weightlifting can help reduce the risk of heart attacks and strokes. While resistance training has been linked to improvements in cardiovascular risk factors like high blood pressure, high cholesterol, obesity, and diabetes, there is a lack of comprehensive data on its impact on serious cardiovascular events.
Understanding Resistance Training
Resistance training enhances muscular strength and endurance. Weight training, a specific type of resistance training, involves using weights or machines to build muscle. Researchers from Iowa State University analyzed data from nearly 13,000 adults in the Aerobics Center Longitudinal Study, with findings published in *Medicine and Science in Sports and Exercise*. They focused on three health outcomes:
1. Cardiovascular events such as heart attacks and strokes without resulting in death
2. Cardiovascular events that included death
3. Any type of death
Key Findings on Weightlifting
The study revealed that resistance training significantly reduced the risk of all three health outcomes. Individuals engaging in weightlifting for less than one hour per week could lower their risk of heart attack or stroke by 40-70%. Notably, these benefits are independent of aerobic activities like running or walking, indicating that weight training alone can effectively mitigate heart-related risks.
Time Commitment for Weightlifting
Despite common misconceptions regarding the time required for weightlifting, the study suggests that even two sets of bench presses, typically taking less than five minutes, can provide substantial benefits. Interestingly, spending more than one hour on weightlifting did not yield additional advantages.
Challenges to Adopting Resistance Training
Despite promising results, the primary challenge remains individuals’ commitment to regular exercise. Incorporating weightlifting into a routine may prove more difficult than aerobic activities, as fewer daily activities involve lifting weights. While many people have access to cardio machines at home, weights may be less accessible. A gym membership could encourage more consistent weightlifting, as studies have shown that individuals with memberships tend to exercise more.
The Importance of Resistance Training
The study indicates that any form of resistance that challenges the muscles can be beneficial. The body does not differentiate between various types of weights; whether using kettlebells or heavy grocery bags, the positive effects on muscle strength and heart health remain consistent.
Weightlifting vs. Cardio for Heart Health
Traditionally, cardio exercises like running, cycling, or swimming have been the focus for cardiovascular health. However, this recent research demonstrates that resistance training can be equally effective. The study also explored its relationship with diabetes and cholesterol levels, finding that individuals who participated in less than one hour of resistance training weekly had a 29% lower chance of developing metabolic syndrome and a 32% reduced risk of high cholesterol compared to those who did not engage in resistance training.
Unrecognized Benefits of Lifting Weights
In conclusion, the findings underscore the numerous health benefits of weightlifting that may not be widely acknowledged. Building muscle can enhance energy expenditure, even without aerobic activity. Additionally, weightlifting can help prevent obesity and related diseases like diabetes. The long-term health advantages are significant, highlighting the need for more individuals to incorporate weightlifting into their daily routines. Next time you shop for groceries, consider opting for a basket instead of a trolley to get in a bit of resistance training.
References
Liu Y, Lee DC, Li Y, Zhu W, Zhang R, Sui X, Lavie CJ, Blair SN. Associations of Resistance Exercise with Cardiovascular Disease Morbidity and Mortality. MedSci Sports Exerc. 2018 Oct 29. doi:10.1249/MSS.0000000000001822. Weightlifting is good for your heart and it doesn’t take much. EurekAlert website https://www.eurekalert.org/pub_releases/2018-11/isu-wig111318.php. Accessed January 19, 2019.