Metabolic Syndrome is identified most often in individuals with abdominal obesity and insulin resistance in over 50 million Americans. The American Heart Association states that the primary goal in managing metabolic syndrome is reduction of cardiovascular disease and type II diabetes risk factors. Weight loss, increasing physical activity and healthy eating are some of the lifestyle interventions recommended by the AHA as first-line recommendations. Strength training, or weight lifting, has been shown to be an advantageous option to promote both weight loss and physical activity.
What is Metabolic Syndrome?
Metabolic Syndrome is diagnosed by a health care provider when three or more of the following components are present in an individual: waist circumference 40 inches or greater in men and 35 inches or greater in women, high triglycerides, high "good" cholesterol, blood pressure over 130/85 mmHg and fasting blood sugar over 100 mg/dL. Metabolic Syndrome is related to physical inactivity, age, hormonal imbalance, insulin resistance and genetic predisposition. Individuals diagnosed with metabolic syndrome are at risk for developing type II diabetes, stroke, peripheral vascular disease and other cardiovascular disease.
Weight Training
Weight lifting, or weight training, is a form of resistance exercise. Benefits of weight training include increased strength and endurance, lower blood pressure due to increased cardiovascular strength, improved glucose metabolism and improved metabolic rate. Based on a study published April 2010 in the "Journal of Applied Physiology", cardiovascular exercise, weight training and a combination of these were equally beneficial in the treatment of metabolic syndrome. Weight training showed improvement in strength, bone density, joint health and lean body mass.
Precautions
Exercise has been proven to decrease, and in some cases, reverse metabolic syndrome. Before beginning any type of exercise program, individuals should be cleared for exercise by their health care providers. Exercise programs should begin with both warm-up and cool-down down periods at a moderate level, typically 50 to 70 percent of ones maximum heart rate. If at any time during exercise rapid heart rate, shortness of breath, dizziness, nausea, pain or pressure in the chest, arms, neck or jaw occur, stop immediately and contact your health care provider.
Other Information
Aerobic interval training and continuous moderate exercise programs have also shown to decrease metabolic syndrome. Decrease in weight, BMI and waist circumference have been shown in both of these programs as well as with those who participate in weight training. Exercise programs higher in intensity have a slight advantage in reversing parameters associated with metabolic syndrome and increasing aerobic capacity in a shorter time period than weight training. Controlling diet, refraining from smoking, caffeine and alcohol will also benefit individuals with metabolic syndrome.
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