How to Strength Train for Better Heart Health, According to a Doctor

Gym goers who want to boost their heart health with strength training have a choice to make.

Should they go for the big weights they can lift just a handful of times, or the lighter dumbbells they can comfortably use for a longer set.

To start with, people who have heart conditions and want to improve — or just maintain — their overall heart health should strength train two times a week, Dr. Joseph Herrera, a sports medicine expert and chair of the department of rehabilitation and human performance for the Mount Sinai Health System, 

But what kind of weights should you use?

Heart Health Tip of the Day: Strength Train With Lighter Weights, But Do More Reps

This approach — rather than lifting extremely heavy weights and doing fewer reps — creates toned muscles and can increase the heart rate, Herrera says. It’s the best way to go when you’re strength training for heart health benefits, he adds.

“We’re not really building at this point,” Herrera notes. “We’re maintaining what we have, and we’re continuing to exercise and move, which helps to maintain the current muscle mass that you have, which is more than sufficient for cardiovascular health.”

Why It Matters

Resistance training can improve or maintain muscle mass and has “favorable physiological and clinical effects on cardiovascular disease and risk factors,” according to a scientific statement from the American Heart Association.

People with heart conditions can use lighter weights and do more reps to “minimize risk while still providing health benefits,” it adds.

Higher repetitions with a lighter weight may also better boost muscular endurance, the AHA notes.

The Centers for Disease Control and Prevention and the American Heart Association recommend two days of muscle strengthening activity every week.

How to Get Started

Always check with your doctor before starting any new exercise program, especially if you have chronic conditions.

A typical routine for toning muscles involves a weight that can be lifted 12 to 15 times and performed for one to three sets, according to the National Academy of Sports Medicine. It recommends six different exercises as a good start.

Focus on the proper form rather than lifting the weights fast, Herrera advises.

“The danger with going too fast is that you start to swing and then you start using gravity to help you, as opposed to letting the weight lower and then bring it back up — and actually putting stress on your muscles,” he says.

Source: www.today.com