| Avoid
Heart Diseases |
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Weight training -- pumping iron and the like -- is good for the
heart, even in amounts less than conventionally recommended, says
a scientific advisory statement by the American Heart Association.
Published in the February 22 issue of Circulation: Journal of the
American Heart Association, the report is based on surveys of the
medical literature by separate groups headed by Barry Franklin and
George A. Kelley.
"We came to five major conclusions about resistance training. The
first is that weight training can favorably modify many risk factors
associated with heart disease -- cholesterol levels, blood pressure,
body structure and glucose metabolism.
"The second is that weight training improves cardiovascular function.
If the muscles are stronger, there is less of a rise in heart rate
and blood pressure during lifting.
"The third is that it is beneficial for persons who are watching
their waistline and is underused in weight control or reduction
programs.
"The fourth is that a three- or four-month program can give major
improvements in strength and endurance.
"Finally, we found that weight training is especially beneficial
for older persons, 65 to 70 years of age. It promotes independent
living and increases bone density, which is especially important
for older women."
The study led by Kelley, who is director of the meta-analytic research laboratory in the Northern Illinois University department
of kinesiology and physical education, was more limited, looking
only at the effects of weight training on blood pressure. It is published in Hypertension: Journal of the American Heart
Association.
"We looked through 11,700 studies to find 11 of them that were
appropriate," says Kelley. "They compared 182 subjects who exercised
with 138 controls.
"We found a clinically important reduction in blood pressure -- 2 %
in systolic pressure [when the heart is beating], 4 percent in
diastolic pressure [when the heart rests between beats]. Reductions
even smaller than the ones we are reporting can reduce the risk of
stroke and heart disease."
A relatively minimal schedule of weight training provides benefits,
the heart association says -- a single set of eight to 15 repetitions,
using eight to 10 different exercises, two days a week.
Traditionally, three sessions a week have been the norm, but studies
show that "comparing one versus three, you get about 90 percent of
the improvements just doing a single set," Franklin says.
The regimens don't require a gymnasium, he says. "If you have a weight
set or machine, you can do them at home." The exercises recommended
include curls, chest pressing and rowing, Franklin says.
The new recommendation is not meant to replace regular aerobic
exercises, such as swimming and brisk walking, Franklin says.
"The important message is that weight training is complementary to,
not a replacement for aerobic exercise," he says. "It offers things
that aerobics doesn't."
Older people worried about the ill effects of weight training should
know that studies find it "extremely safe in healthy adults and
low-risk cardiac patients," with some exceptions, Franklin says.
"Weight training in moderate- to high-risk persons requires additional
study,"Franklin says. "It is not recommended for people with unstable
angina, uncontrolled high blood pressure, serious arrythmias or severe
valvular heart disease, or heart failure patients who have not been
evaluated or effectively treated."
Before you add weight training to your exercise regimen, ask your
doctor if any condition might interfere with the training and then
seek advice about the best and most convenient forms of exercise.
You needn't want to be Arnold Schwarzenegger to benefit from weight
training. Franklin says any weight that, after 10 or 15 repetitions,
leaves you "comfortably fatigued" will work.
In addition to curls, you can do military presses (over your head),
leg presses, rowing and calf raises (where the weight is on your
shoulders and you stand tiptoe).
Any Dumbbell Can Beat Heart Disease
Weight training -- pumping iron and the like -- is good for the
heart, even in amounts less than conventionally recommended, says
a scientific advisory statement by the American Heart Association.
Published in the February 22 issue of Circulation: Journal of the
American Heart Association, the report is based on surveys of the
medical literature by separate groups headed by Barry Franklin and
George A. Kelley.
"We came to five major conclusions about resistance training. The
first is that weight training can favorably modify many risk factors
associated with heart disease -- cholesterol levels, blood pressure,
body structure and glucose metabolism.
"The second is that weight training improves cardiovascular function.
If the muscles are stronger, there is less of a rise in heart rate
and blood pressure during lifting.
"The third is that it is beneficial for persons who are watching
their waistline and is underused in weight control or reduction
programs.
"The fourth is that a three- or four-month program can give major
improvements in strength and endurance.
"Finally, we found that weight training is especially beneficial
for older persons, 65 to 70 years of age. It promotes independent
living and increases bone density, which is especially important
for older women."
The study led by Kelley, who is director of the meta-analytic research laboratory in the Northern Illinois University department
of kinesiology and physical education, was more limited, looking
only at the effects of weight training on blood pressure. It is published in Hypertension: Journal of the American Heart
Association.
"We looked through 11,700 studies to find 11 of them that were
appropriate," says Kelley. "They compared 182 subjects who exercised
with 138 controls.
"We found a clinically important reduction in blood pressure -- 2 %
in systolic pressure [when the heart is beating], 4 percent in
diastolic pressure [when the heart rests between beats]. Reductions
even smaller than the ones we are reporting can reduce the risk of
stroke and heart disease."
A relatively minimal schedule of weight training provides benefits,
the heart association says -- a single set of eight to 15 repetitions,
using eight to 10 different exercises, two days a week.
Traditionally, three sessions a week have been the norm, but studies
show that "comparing one versus three, you get about 90 percent of
the improvements just doing a single set," Franklin says.
The regimens don't require a gymnasium, he says. "If you have a weight
set or machine, you can do them at home." The exercises recommended
include curls, chest pressing and rowing, Franklin says.
The new recommendation is not meant to replace regular aerobic
exercises, such as swimming and brisk walking, Franklin says.
"The important message is that weight training is complementary to,
not a replacement for aerobic exercise," he says. "It offers things
that aerobics doesn't."
Older people worried about the ill effects of weight training should
know that studies find it "extremely safe in healthy adults and
low-risk cardiac patients," with some exceptions, Franklin says.
"Weight training in moderate- to high-risk persons requires additional
study,"Franklin says. "It is not recommended for people with unstable
angina, uncontrolled high blood pressure, serious arrythmias or severe
valvular heart disease, or heart failure patients who have not been
evaluated or effectively treated."
Before you add weight training to your exercise regimen, ask your
doctor if any condition might interfere with the training and then
seek advice about the best and most convenient forms of exercise.
You needn't want to be Arnold Schwarzenegger to benefit from weight
training. Franklin says any weight that, after 10 or 15 repetitions,
leaves you "comfortably fatigued" will work.
In addition to curls, you can do military presses (over your head),
leg presses, rowing and calf raises (where the weight is on your
shoulders and you stand tiptoe).
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