When most think of exercise, the first thing that comes to mind is walking, jogging, biking, etc. All the “cardio” exercises come to mind. There is no doubt that regular cardio exercise benefits our hearts and circulatory system...hence cardiovascular. Strength training is traditionally recommended for, well, strength. It also helps with balance, joint support, and maintaining/increasing muscle mass. Regular strength training is becoming more known for its cardiovascular benefits as well.
Metabolic syndrome is defined as having at least 3 of the 5 following conditions: obesity, high blood triglycerides, low HDL (good) cholesterol, high blood pressure, and high blood sugar. We all know that these conditions negatively affect our cardiovascular systems. We also know that strength training directly improves some of these conditions. It improves body composition (higher percentage of lean tissue) directly lessening the chance of obesity. It improves insulin sensitivity directly improving blood sugar levels. Strength training can indirectly reduce triglyceride levels, increase HDL cholesterol, and reduce blood pressure. All of the indirect effects are a result of improved resting metabolic rate and reduction in body fat percentage.
Strength training stigmas still exist. Some still think that the free weight area is reserved for the “muscle heads” to grunt as they lift heavy weights and then pose in the mirror. Although those individuals exist, that shouldn’t keep the beginner from entering the free weight area, land of the bodybuilder. There are also many that join a fitness center and say they don’t want to “bulk up” through lifting weights. “Bulking up” takes much more dedication to strength training than those that have this concern realize. The general recommendation to see benefits from strength training is 2-3 sessions per week. In addition, these sessions can be designed to take 20 minutes or less. The benefits will be realized, but “bulking up” simply will not happen with this type of strength training routine.
Combining traditional cardio exercise and strength training remains the best fitness routine to attack metabolic syndrome conditions. Although this is the case, if other limitations only allow one to perform strength training, there will still be benefits. A 2022 metanalysis in the British Journal of Sports Medicine suggests that performing a minimal amount of strength exercises (30-60 minutes per week) reduces chances of early death by 10-17%. Beyond that, one of the long-term studies in the analysis suggests strength training alone reduces risk for metabolic syndrome by 30%. No longer is strength training just for muscle strength and vanity goals. It is heart healthy to lift weights.
The biggest take aways from all of this information is...
- We should include strength training in our fitness routines.
- If you have any apprehensions about strength training, put those aside and understand that it is just as important as your evening walk or other aerobic activities.
- Strength training is a heart healthy activity.
