This February is Healthy Heart Month. Read on to find out why you should include strength training in to your weekly exercise activities.
When we think about exercises that benefit heart health, we typically think of cardio (aerobic) exercises like running, cycling, or swimming. Whilst these aerobic exercises of course play a crucial role in our cardiovascular fitness, there's another type of workout that shouldn't be underestimated: strength training.
The Heart of the Matter:
Contrary to popular belief, the benefits of regular strength training can positively impact your cardiovascular health in several ways:
Improved Cardiovascular Function: Strength training exercises, especially when performed at moderate to high intensity, can enhance your heart's function by increasing cardiac output and improving blood flow throughout your body.
Lower Blood Pressure: Regular strength training has been shown to help lower blood pressure levels, reducing the risk of hypertension, which is a major risk factor for heart disease and stroke.
Enhanced Metabolic Rate: Strength training supports the building of lean muscle mass which can increase your metabolic rate, which in turn helps to regulate your blood sugar levels, reduce body fat, and improve your overall cardiovascular health.
Increased HDL Cholesterol: Strength training has been linked to an increase in high-density lipoprotein (HDL) cholesterol, often referred to as "good or happy" cholesterol, which helps to remove harmful low-density lipoprotein (LDL) cholesterol from the bloodstream, reducing the risk of arterial plaque buildup. Basically, clearer blood flow is better for your heart health!
Better Endothelial Function: "Endothelial what?" I hear you ask! Well, endothelial function, is the health of the thin layer of cells lining your blood vessels. Enhanced endothelial function contributes to better blood vessel dilation and flexibility, promoting optimal blood flow and reducing the risk of heart disease.
That's all very interesting but what does that mean for me?
As part of a healthy lifestyle we should be building both cardio and strength training in to our weekly activities.
Understanding Strength Training:
Strength training, also known as resistance or weight training, involves using resistance to induce muscular contractions, resulting in improved strength, endurance, and muscle mass. This can be achieved through various means, such as lifting weights, using resistance bands, or performing bodyweight exercises like push-ups and squats. Not just for athletes or bodybuilders, strength training is beneficial for individuals of all ages and fitness levels and we should be doing it 2 - 3 times per week.
Meet CF Fitness member Julia, 73 years young, starting on her strength training journey after problems with her lower back, taking part in two classes per week and a weekly personal training session.
Introducing CF Fitness member Andy, a stroke survior, working weekly with Christina in his personal training sessions and following an 'At home' Strength & Conditioning Programme 2 - 3 times per week to support his recovery and improve his every day functional movement, mobility and co-ordination.
How to Get Started:
If you're new to strength training or unsure where to begin I can help you.
Whether that's through taking part in one of the CF Fitness Strength & Conditioning Classes or small group training sessions, 1-2-1 PT sessions or supporting you with your own training by providing you with a bespoke at home programme to follow.
To everyone wanting to start strength training, it can be an overwhelming thought or you may think "I can't do that" or 'I'm too old or not fit enough" No matter your age or fitness levels, I'm here to say 'yes you can' but you should always consider the following before your try to pick up those heavy dumbbells:
Ensure you can: Are you ok to exercise? If you have any health conditions, has your GP or Consultant said it is ok to exercise?
Have the support of a qualified and certified fitness professional: Did you know that not all Personal Trainers and fitness instructors can work with clients who have health conditions? Always check before you sign up with someone to make sure you're getting the best advice relevant to you. Note: Christina at CF Fitness is qualified and insured to work with clients that have Long Term Medical and Health Conditions* and also holds the Exercise Referral qualification allowing her to work with clients referred by their GPs.
In Conclusion:
While aerobic exercise undoubtedly plays a crucial role in maintaining heart health, strength training offers unique benefits that should not be overlooked:
Improves Cardiovascular function
Lowers blood pressure
Enhances metabolic rate
Lowers cholesterol levels
Improves blood flow
You should be doing strength/resistance training at least 2 x per week
Strength training doesn't mean lifting heavy weights, it can be done using your own body weight or resistance bands.
Strength train and let your heart thank you in the long run! I'd love to help you start and find out more. Want a free consultation? Fill out the 'Get In Touch form' on the CF Fitness website now.
*Christina at CF Fitness is qualified to work with clients with the following conditions: Ageing Population, Osteoporosis,Osteoarthritis, Rheumatoid arthritis, Low back pain, Total joint replacement Cardiovascular disease, Dyslipidaemia, Asthmas, COPD, Diabetes, Obesity, Mental Health Conditions, Dementia related conditions, Stoke, MS, Parkinson's disease, Spinal chord injuries, Cancer, Fibromyalgia, Chronic fatigue syndrome, ME, Hypothyroidism, Hyperthyroidism, Connective tissue diseases
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