“Regular weight training exercise helps reduce the signs and symptoms of many chronic health conditions such as heart disease, diabetes and high blood pressure”Hypertension is primarily a disease of lifestyle, caused by poor nutrition, obesity, inactivity, smoking, heavy drinking, and chronic stress. Obesity, defined as being 20 percent above your ideal body weight, is the single most significant factor related to hypertension. The more body fat you carry, the more blood vessels and capillaries you must have to feed this extra tissue. Many studies reveal that a simple drop of body fat is often enough to reduce blood pressure to healthier levels. Weight loss and regular exercise are some of the recommended safe, effective natural therapies in treating mild to moderate hypertension. We have seen previously that regular aerobic exercise improves blood flow and helps to reduce resting heart rate and blood pressure. In the past, individuals with high blood pressure have been advised not to engage in weight training exercise because of fears of exercised-induced hypertension. However, from many research reviews, it appears that moderate intensity weight training may be proposed as part of an all-around exercise program that will help improve quality of life and reduce cardiovascular disease risk. For years, research has shown moderate aerobic exercise can lower blood pressure, cholesterol levels, reduce weight and lower risk for heard attack and stroke. There is now strong evidence that weight training exercise can do the same. Studies have shown that strengthening exercises are both safe and effective for women and men of all ages, including those with health concerns like heart disease or arthritis. Results from a research (1994) conducted at Tufts University, showed that strength training increases bone density, reduces the risk for fractures among women aged 50-70 and can be a great tool on their weight-loss journey. Years of research have also shown that strength training (also known as resistance training or weight training exercise) can have a great impact on elderly increased strength and muscular coordination, more muscle mass and higher bone density. “Ageing nursing home residents in Boston study (1990), “pumping iron”?... They turned a group of frail Boston nursing home residents, aged 86 to 96, into weightlifters to demonstrated that it’s never too late to reverse age-related declines in muscle strength,” as cited by Paul C. Bragg, author of Apple Cider Vinegar Miracle Health System, 1997,”. Anaerobic exercise begins with muscles using stored creatine phosphate to generate the Adenosine 5'-triphosphate (ATP) that produces muscle contraction. After several seconds, further ATP energy is made available to muscles by metabolizing muscle glycogen into pyruvate (chemical compound) through glycolysis, as it normally does through the aerobic cycle. Muscle glycogen is restored from blood sugar from digested carbohydrates, or from amino acids which have been turned into glucose. Research shows that exercising arms and legs together is aerobically more efficient and less stressful. Fat loss is 9 times greater with high intensity interval training. Pound for pound, muscles burn 25 times more calories than fat. One pound of muscle uses about 350 - 500 calories per week to survive - a pound of fat needs about 14 calories per week. The coordination of aerobics and strength exercise in conditioning is essential - aerobic exercise for producing oxygen to release fatty acids and oxygen for the body's cells and strength exercise for muscle development, reduce body fat and maintain bone mass. A combination of aerobic and weight training schedule reveals that:
Strength-Training This type of exercise (also called weight-training or resistance training) includes any workout that uses resistance to strengthen and condition the musculo-skeletal system. Weight and resistance training are popular methods of strength training which use gravity (through weight stacks, plates or dumbbells) or elastic/hydraulic resistance respectively to oppose muscle contraction. Types of strength training Weight training Weight training provides the majority of the resistance at the initiating joint angle when the movement begins, when the muscle must overcome the inertia of the weight's mass. In contrast, elastic resistance provides the greatest opposition to contraction at the end of the movement when the material experiences the greatest tension while hydraulic resistance varies depending on the speed of the submerged limb, with greater resistance at higher speeds. Resistance training The goal of resistance training, according to the American Sports Medicine Institute (ASMI), is to "gradually and progressively overload the musculoskeletal system so it gets stronger." Many people take up weight training to improve their physical appearance. Most men can develop significant muscles; most women lack the testosterone to do this, but they can develop a firm and toned physique. Weight training also provides functional benefits. Stronger muscles improve posture, provide better support for joints, and reduce the risk of injury from everyday activities. Older people who take up weight training can prevent some of the loss of muscle tissue that normally accompanies aging. There has been increasing proof that weight training can positively alter several risk factors for heart disease by decreasing blood pressure and heart rate when lifting or carrying objects. Weight training also helped to built up muscle, reduced fat and trimmed the waistline. The more muscle you have, the higher your metabolic rate and the more calories you will burn each day. You must be concerned with your muscular fitness as it influences your ability to do everyday chores, like housework and yard work. Individuals with strong muscles are less likely to suffer everyday muscle aches and pains. They also have less strain on their hearts. Strength gains come from resistance ”how much weight you lift. Endurance is attained through repetition ”how many times you lift a weight in succession. Both are important to develop. Although all participants increased their strength, increased muscle mass and decreased body fat levels as the result of the training, the women lost significantly more abdominal fat than the men. Abdominal fat is a risk factor for heart attacks and other heart problems, so it's a good idea to reduce waist circumference and abdominal fat if you're overweight or obese. Here are some good ones to help you get started:
Precautions – Tips on Safety - Who Should Not Lift Weights I would like to repeat what doctors say people with pre-existing heart conditions, like irregular heartbeat, valve problems, or uncontrolled hypertension they should be evaluated before starting any kind of exercise. Is it safe? Studies have shown that strengthening exercises (especially if you start conservatively and progress slowly) are safe and effective for almost all including seniors, even those with serious health conditions. Some heart patients should not lift weights. Weight training is not recommended if you have:
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Total weight loss increases by 56% with aerobic and strength.
Unstable coronary heart disease such as those with angina
