Wellness Department -
Cardiovascular Effects of Weight Training
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Research has shown that moderate intensity weight training with a high aerobic component has proven to be an effective means of controlling hypertension and promoting cardiovascular health.
The AHA panel concluded that the biggest benefit may be the creation of greater lean body mass, which burns calories more efficiently and keeps weight in check. Strength training also improves the efficiency with which the body uses sugar, decreasing the odds of developing diabetes, a major risk in heart disease. The report confirms that moderate intensity weightlifting can reduce blood pressure in normal and borderline hypertensive individuals, which lowers the risk of stroke and coronary heart disease. (www.strengthfit.com)
Things to keep in mind:
The use of heavy resistance and or training the muscles to failure can raise blood pressure. However, there is no medical evidence that a brief blood pressure change is harmful to cardiovascularly fit individuals.
Clinical research indicates that circuit training can produce a significant increase in lean body mass, strength, cardiovascular endurance, and a lower diastolic blood pressure in both healthy and borderline hypertensive individuals. (www.strengthfit.com)
Other factors influencing an increase in blood pressure during heavy lifting are prolonged breath holding, including the Valsalva maneuver ( making a forcible expiration against a closed glottis), and wearing a lifting belt, super suit, and knee wraps. (www.strengthfit.com)
The aerobic cool-down. To counter the acute effects (and potential chronic effects) of heavy lifting on the heart and to help maintain a healthy cardiovascular system, exercisers need to do a minimum of 15 mins of aerobic cool-down at a low to medium intensity (heart rate 115-120) immediately following every lifting session.
You should try to start with at least 2 days of strength training with light comfortable weight. As you progress, you can adjust the weight by no more than 5-10 lbs. Expect your body to take anywhere from 4-6 weeks to become completely accustomed to a new workout. Remember that several things will affect this time such as, the individual, the exercises being performed, rest, and form.
Types of weight training:
Circuit Training- performing an exercise at one station at least once before moving on to the next station.
Olympic-style weight training- weight lifting usually found in sports, such exercises as the squat, bench press, clean and jerk , and other power lifting exercises.
Circuit Training
How it works: (The following is an example of timed circuit training)
Each exercise should be performed for about 30-60 seconds.
Exercises should be done in a smooth controlled manner. Start with a comfortable weight that you can lift for 30-60 seconds at each station. After completing the exercise for 30-60 seconds, continue on to the next station. Once you complete all the exercises, that is considered one circuit.
The exercises within each circuit can be separated by brief timed rest intervals, and each circuit is usually separated by a longer rest period. The total number of circuits and exercises performed during a training session may vary depending on your training level (beginner, intermediate, or advanced), and your training objective. Find exercises that work the whole body and that you are comfortable with. A circuit usually contains at least 8-10 different exercises.
