It has been thought in the past that weight training is contraindicated in people with heart disease, but new research shows that weight training offers many benefits. Specific guidelines need to be followed to prevent cardiac incidents. Aerobic exercise is still considered the best method of exercise for heart disease patients, especially for those who are overweight, but weight training should supplement any cardiovascular program.
Definition
Heart disease is a general term that describes conditions with your heart and blood vessels. These conditions can include atherosclerosis, or hardening of the arteries, heart defects, and arrhythmias, according to MayoClinic.com. The term cardiovascular disease is often used in conjunction with heart disease, and it affects the blood vessels ability to bring blood to the heart or brain, which can lead to heart attack and stroke. In the U.S., heart disease is the number one killer of people, surpassing all forms of cancer combined.
Benefits
In a study published in "Circulation," researchers state the importance of resistance training in the prevention and management of heart disease. It increases muscular strength, endurance, mass and resting metabolism, which prevents weight gain, diabetes and metabolic syndrome, all precursors to heart disease. In terms of management of heart disease, resistance training helps people regain strength, and improve activities of living and cardiac function.
Types
Always do a light cardiovascular warm-up before resistance training to get your blood pumping and circulating to the muscles. Start with light, easy weights until you become familiar with the movement. MedlinePlus recommends starting with machines if you are new to weight training because there is less chance of injury due to lack of stability and balance, and they teach the muscles to work together. Perform exercises that involve large muscles groups and multiple joints for best results. Some exercises to start with include the chest press, shoulder press, seated row, leg press, lat pulldown, triceps extension and biceps curl.
Frequency
You should perform resistance exercise two to three days per week, according to American College of Sports Medicine guidelines. Additional weight training days may be incorporated safely into your workout routine, but research shows that additional days will do little extra benefit. Lighter weight and 12 to 15 repetitions of each exercise is recommended for cardiac patients, whereas slightly heavier weight and eight to 12 repetitions of each exercise is recommended for healthy adults younger than 60.
Caution
Do not begin resistance training if you have uncontrolled angina or chest pain, have resting systolic blood pressure over 160 mm Hg or diastolic pressure over 100 mm Hg, or history of untreated congestive heart failure. Talk to a doctor before beginning any exercise program. Take an exercise stress test to see how your heart responds to exercise in a clinical setting to rule out ischemia or left ventricular abnormalities.
