Resistance training exercises are safe and effective for men and women of all ages, including patients with cardiovascular disease, according to the Centers for Disease Control and Prevention. Resistance training is commonly prescribed as part of cardiac rehabilitation programs and can also help reduce your risk of developing heart disease. Including resistance training into your fitness routine can improve your overall health.
Benefits
If you have heart disease, resistance training can help you recover and prevent future cardiovascular complications. Having increased lean body mass and staying lean can improve your heart health. Regular resistance training can help you control your weight, increase your bone strength, boost your energy level and protect your joints from injury, reports the Mayo Clinic. Resistance training can also help you manage signs and symptoms of other chronic conditions, including arthritis, diabetes and obesity.
Recommendations
For healthy individuals, the American College of Sports Medicine recommends strength training exercises for your major muscle groups, including chest, shoulders, back, abdomen, hips and legs, at least twice weekly. For cardiac patients, the same guidelines apply, but you may need to use lighter resistance, depending on the severity of your condition and your doctor's instructions. If you experience dizziness, unusual shortness of breath or chest pain, you should stop exercising.
Types
Resistance training exercises can be done by lifting weights, using resistance bands or doing exercises that use your own body weight as resistance, such as pushups, pullups or situps. If you are new to strength training, starting with lighter resistance and slowly and gradually increasing the resistance will help. Cardiac patients may benefit from resistance training by beginning with resistance bands or by using light free weights.
Considerations
Always follow your doctor's instructions when it comes to exercise, especially if you have heart disease. If you are new to strength training, learning proper technique is essential, and visiting with an exercise specialist may be helpful as you develop your routine. Always raise and lower weights with slow, controlled movements and maintain a regular breathing pattern. Avoid straining, and exercise your large muscle groups before your smaller muscle groups.
References
- The Centers for Disease Control and Prevention: Why strength training?
- MayoClinic.com: Strength training: Get stronger, leaner, healthier
- "ACSM's Guidelines for Exercise Testing and Prescription"; Walter R. Thompson, Ph.D., ed.; 2010
