The Role of Resistance Training for Cardiovascular Health

What comes to mind when we think about improving our cardiovascular health? Perhaps the idea of performing aerobic exercises like running, swimming or cycling is the first thing that comes to mind. Research shows us that strength training, typically associated with building muscle and enhancing physical strength, also plays a vital role in maintaining heart health. 

So, what are the evidenced-based reasons for this?

1. Lower Blood Pressure:

High blood pressure, or hypertension, is a significant risk factor for cardiovascular disease. Strength training has been shown to effectively reduce blood pressure levels. Several studies have determined a noticeable reduction in blood pressure in those undertaking a structured strength training plan. Regular strength training improves blood vessel function, enhances blood flow, and reduces arterial stiffness, ultimately contributing to a healthier cardiovascular system.

2. Improved Lipid Profile:

Strength training can positively impact lipid profiles, another critical aspect of cardiovascular health. Research has indicated that resistance exercise, when combined with aerobic exercise, leads to favourable changes in lipid levels. It can increase levels of high-density lipoprotein (HDL) cholesterol, commonly referred to as "good cholesterol," and decrease levels of low-density lipoprotein (LDL) cholesterol, often referred to as "bad cholesterol" [2]. This shift in lipid profile reduces the risk of plaque formation in arteries and lowers the chances of developing atherosclerosis.

3. Enhanced Insulin Sensitivity:

Insulin resistance and impaired glucose metabolism are associated with an increased risk of cardiovascular disease. Strength training has been found to improve insulin sensitivity, promoting efficient glucose uptake by the muscles. A study involving individuals with type 2 diabetes demonstrated that resistance training increased insulin sensitivity and improved glycemic control [3]. By reducing insulin resistance, strength training reduces the likelihood of developing diabetes and subsequently lowers the risk of cardiovascular complications.

4. Weight Management:

Excess body weight is a known risk factor for cardiovascular disease. Strength training, in conjunction with a balanced diet, can aid in weight management and weight loss. Resistance exercises help build lean muscle mass, which elevates basal metabolic rate and facilitates calorie burning, even at rest. This increased calorie expenditure assists in fat loss, reducing the strain on the cardiovascular system, and promoting a healthier weight range.‍

While aerobic exercises are typically associated with cardiovascular health, incorporating strength training into your fitness routine can provide additional benefits. From lowering blood pressure and improving lipid profiles to enhancing insulin sensitivity and promoting weight management, strength training has a profound impact on preventing cardiovascular disease.

Remember to consult with a healthcare professional to develop a safe and effective strength training program that suits your individual needs and abilities. If you could do with support getting started, CK Fit is here to help.

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References:

1. Cornelissen, V. A., & Smart, N. A. (2013). Exercise training for blood pressure: a systematic review and meta-analysis. Journal of the American Heart Association, 2(1), e004473.

2. Balducci, S., Zanuso, S., Nicolucci, A., Fernando, F., Cavallo, S., Cardelli, P., ... & Pugliese, G. (2010). Effect of an intensive exercise intervention strategy on modifiable cardiovascular risk factors in subjects with type 2 diabetes mellitus: a randomized controlled trial: the Italian Diabetes and Exercise Study (IDES).