Weightlifting is no longer reserved for the flex and pecs team at the gym. Today, weightlifting is even included in well-rounded workouts prescribed for heart patients. In 2007, the American Heart Association (AHA) updated a scientific study that specifically mentions weightlifting as being beneficial for patients with heart disease. This is a significant shift in the AHA’s stand, which at one time maintained that heart patients could benefit from aerobic exercise but not from weight training. In fact, at one time, cardiologists believed that heavy weights could exacerbate cardiovascular problems as it deprived the heart of oxygen.

However, doctors now maintain that weight training is not only safe but could also be highly beneficial for people with cardiovascular diseases.

Benefit of weight training
Although weight training contains an element of aerobic exercise, its real value is in the overall changes it brings in the body. The heart is a muscle, and just like other muscle, it needs to be challenged if it is to remain strong. When resistance is added to the exercise regime, the left ventricle of the heart, which pumps blood to the various parts of the body, is forced to pump blood faster. When this happens, the heart muscle responds by building thicker and stronger walls. Thus the heart muscles become capable of more hard work when they are made to pump faster. The larger the left ventricle, greater the volume of blood pumped to the body. This also reduces the resting heart rate.

How is this important?
Many cardiac patients are stressed out when they do the simplest of tasks like climbing stairs, opening a window or even carrying a bag of groceries. Supervised strength training improves the general condition of the muscles in the body. So, although patients of heart disease are not looking for trophy muscles, they too can benefit from strong muscles.

Another reason doctors recommend strength training for heart is that it helps heart patients shed fat. A study conducted by the Ohio University noted that strength training changed the body’s composition significantly by decreasing the amount of fat in the body. There is a reason for this. While aerobics help burn fat, the effect stops as soon as heart rate returns to normal. With strength training, the metabolic rate does not return to normal so quickly. Furthermore, muscles need to be maintained, and muscle mass takes more calories to maintain even when it is at rest.

How much strength training is good enough?
According to doctors, 10 to 15 minutes of strength training twice a week is sufficient to bring about noticeable changes in heart patients.

Some of the best strength training exercises for beginners include:
– A pushing exercise like a chest press
– A pulling exercise like rowing
– Exercise for the major leg muscles like squats or leg press
– Exercise for the core muscles (targeting the mid-section) like crunches

However, people with a history of cardiovascular problems must take certain precautions when they exercise:
– They must consult a doctor before they formulate an exercise program
– They must maintain a gentle and moderate rhythm
– Special care must be taken to ensure proper breathing
– Special care must be taken to choose appropriate weights and the right number of reps
– Upper and lower body workouts must be performed in alternate cycles
– Workouts with weights must be limited to two times a week
– Workouts must involve major muscle groups in the body like the chest, triceps, biceps, lower back, legs and so on
Patients must not overdo resistance and strength training. Muscles need time to get used to strength training. Growing strong takes time. By following good exercise practices, it is possible to avoid injury, improve fitness, shed unwanted weight and maintain great fitness all while keeping the heart healthy.

Author Bio: If you are interested in health and fitness, visit Weight Training Tips to learn about weight training and nutrition topics to include nutrition foods.

Category: Wellness, Fitness and Diet
Keywords: exercise,weight training,fitness,muscle,health, workouts, strength,diet,gym,heart