If you have belly fat, are overweight or lead a stressful lifestyle, there is a good chance you have metabolic syndrome. According to the American Heart Association, an estimated 50 million Americans are afflicted, and the numbers are increasing each year. Since metabolic syndrome is a lifestyle-induced condition, it can be treated and reversed with lifestyle modification. A weight-training program can help turn things around.
Metabolic Syndrome
The AHA describes metabolic syndrome as a cluster of risk factors that includes some or all of the following: abdominal fat, high blood pressure, high blood sugar, high triglycerides and inflammation. If left untreated, the syndrome can degenerate into more life-threatening conditions such as heart disease, atherosclerosis, stroke, diabetes and peripheral vascular disease. While pharmaceuticals may treat some of the symptoms, the cure lies in lifestyle modification, including improved nutrition and exercise.
Weight-Training Benefits
In a study published in the April 2010 issue of the "Journal of Applied Physiology," 43 individuals with metabolic syndrome were divided into three exercise groups. One group did cardiovascular exercise, another did weight training and a third did a combination of both. Researchers concluded that all three types of exercise were of equal benefit for treating metabolic syndrome. The advantage of weight training lies in greater improvements in strength, lean mass, bone density and joint health.
Program Guidelines
A well-planned weightlifting program will work all the major muscle groups. Construct a balanced program by working muscles on both sides of the joints. For every exercise that pushes, like a chest press, offset it with an exercise that pulls, like a seated row. Work large muscles and do multiple-joint exercises in the beginning of your workout, and work down to single-joint and small muscle exercises. For example, do a leg press before doing a hamstring curl. Perform one to three sets of eight to 12 repetitions for each exercise. Many gyms have a circuit of equipment set up in a sequence that provides a balanced total body workout.
Safety Precautions
Always warm up the joints and muscles with five to 10 minutes of cardiovascular activity before lifting weights. Select weights that are challenging, but not so heavy that you cannot lift them in a slow, controlled manner. Move the joints through their full range of motion and breathe rhythmically while exercising. Allow 48 hours between workout sessions for muscle and joint recovery. Before beginning a weight-training program, consult with and obtain clearance from your health care provider.
Other Consideration
Include cardiovascular exercise and stretching to round out your workout schedule. Augment your exercise program with balanced nutrition. Eliminate processed foods and sugar from your diet and eat whole natural fruits and vegetables and lean protein. Drink plenty of fresh, filtered water, especially before, during and after exercise. Use caffeine and alcohol in moderation and abstain from smoking.
References
- Cardiology Today: Interval Training May be Best Type of Exercise to Affect Metabolic Syndrome
- American Heart Association: Metabolic Syndrome
- Indian Health Service Division of Diabetes Treatment and Prevention: Guidelines for Care of Adults with Pre-Deabetes and/or the Metabolic Syndrome in Clinical Settings
- "Journal of Applied Physiology"; Strength Training vs. Aerobic Interval Training to Modify Risk Factors of Metabolic Syndrome; D Stensvold, et al; April 2010
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