If you don’t like aerobic workouts, then why not try strength training? The following are some of the top benefits of weight training for the heart.
According to a study featured at the 2018 American College of Cardiology Latin America Conference, you can improve your heart health more by doing exercises that build your strength. In a survey of 4,000 adults, researchers found that strength training leads to a lower risk of cardiovascular diseases. However, they note that doing any amount of either aerobic or strength provides benefits and a mix is always better.
“Both strength training and aerobic activity appeared to be heart-healthy, even in small amounts,” says Dr. Maia P. Smith. She also explains that doing both types of activities is better than doing just one type of activity. Smith is an assistant professor in the Department of Public Health and Preventive Medicine at St. George’s University in Grenada.
The Best Way to Exercise
The American Heart Association (AHA) recommends that U.S. adults should do 150 minutes of moderate-intensity exercises per week. Moreover, individuals should spread out their workouts throughout the week instead of completing the hours in one or two days. AHA also recommends that adults should focus on exercises that strengthen the muscles at least twice per week.
They also say that doing 300 minutes of exercise per week can provide even greater benefits. The National Institute of Aging (NIA) recommends that older adults do four types of exercise: endurance, strength, balance, and flexibility. For example, you can walk (aerobic), do static rowing (strength), and practice Tai Chi and yoga (balance and flexibility).
Exercise and Cardiovascular Risk
Smith and her team used data from the 2005-2006 National Health and Nutrition Examination Survey on 4,086 adults in the U.S. The information includes types of physical activity and cardiovascular risks present like hypertension, obesity, high cholesterol, and diabetes. Researchers examined the risk factors against the kind of exercise activity and whether it was static (strength) or dynamic (aerobic).
Afterward, they adjusted the results for age, gender, ethnicity, and smoking status and looked at younger adults and older adults. According to their results, 36% of the younger adults compared with 25% of the older adults reported doing strength exercise. Moreover, 28% of the younger adults compared with 21% of the older adults when it came to dynamic exercise.
While the study shows that doing static exercises is better for heart health, researchers concluded that a combination is best. If you want to really improve your heart health, you need to do a mix of aerobic and strength exercises.
In addition, if you want an extra boost to your heart health, consider taking supplements like HeartBeet Complete. It effectively promotes better circulation, blood pressure levels, energy levels, and more.
Give your heart health the support it deserves by doing aerobic and strength training and also taking HeartBeet Complete.