Lifting Weights May Boost Heart Health

Source: Tufts University
May 16, 2002 (Reviewed: April 19, 2004)

For years, aerobic exercise, such as brisk walking and jogging, has been the primary activity recommended for a healthy heart. But recent research suggests that strength training (lifting weights) may also improve aerobic fitness and cardiovascular health. The results are published in the Archives of Internal Medicine.

A measure of strength

Researchers in Florida studied 62 healthy adults aged 60-83, who had not done strength training prior to the study. At the start of the study, their cardiovascular function was measured by a treadmill stress test. As they walked on a treadmill, the speed and incline gradually increased as their heart rate and blood pressure were monitored.

Each participant was then randomly assigned to one of three different groups: a low-intensity strength exercise group, a high-intensity strength exercise group, and a control group that did not do any strength training. The low-intensity and high-intensity groups performed upper and lower body exercises with weight machines.

Exercise pace varied

Both groups did the same exercises, but in slightly different ways. The low-intensity group did 13 repetitions of each exercise using a lighter weight, while the high-intensity group did fewer repetitions (only 8) with a heavier weight. The amount of weight lifted was gradually increased as the participants became stronger. All exercises were performed three times a week at a supervised fitness facility. At the end of 6 months, the volunteers had another treadmill stress test.

Stronger muscles and stronger hearts

After 6 months of strength training, the participants in both the low- and high-intensity groups were not only stronger, but they performed better on their treadmill tests, indicating that they improved their aerobic fitness in addition to their strength.

These findings are interesting because strength training has not generally been thought to improve cardiovascular fitness. Aerobic activities, such as walking, bicycling, and jogging, which increase your heart rate and make you breathe hard, are typically recommended for cardiovascular fitness. But this evidence suggests that weight lifting may have a two-for-one benefit, improving both strength and cardiovascular health.

Another exercise option

This study focused only on older adults, so it is not known if the results would apply to younger people. But the other known benefits of strength training, such as improved muscle and bone mass, can help adults of all ages.

Many fitness experts recommend incorporating both aerobic and strength training activities into your physical fitness routine, as well as proper stretching for flexibility.

If you're interested in starting a strength-training program, see your doctor first, and then check out your local YMCA, health club, community center, or senior center for instruction.

Source

• Improved cardio-respiratory endurance following 6 months of resistance exercise in elderly men and women. KR. Vincent, RW. Braith, RA. Feldman,  et al., Arch Intern Med, 2002, vol. 162, pp. 673--678

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