At Myoblast Strength, we believe in the power of resistance training (RT) to enhance both muscle strength and cardiovascular health. A recent update from the American Heart Association (AHA) underscores the profound impact RT can have on heart health, even for those with cardiovascular disease (CVD).AH
Key Takeaways from the AHA’s 2023 Scientific Statement
- Reduced Risk of Mortality: Engaging in RT is associated with a 15% lower risk of all-cause mortality and a 17% lower risk of CVD mortality.AH
- Enhanced Cardiovascular Health: RT contributes to improvements in blood pressure, lipid profiles, and insulin sensitivity.AH
- Synergistic Effects with Aerobic Exercise: Combining RT with aerobic activities yields greater reductions in body fat, blood sugar levels, and cholesterol, leading to a 40–46% lower risk of mortality compared to inactivity.AH
- Tailored Benefits for Specific Populations: RT offers unique advantages for women, older adults, and individuals with chronic conditions like heart failure, diabetes, and kidney disease.AH
Practical Guidelines for Incorporating RT
The AHA recommends the following for effective RT:AH
- Frequency: At least two sessions per week.
- Intensity: Moderate loads (40–60% of one-repetition maximum).AH
- Volume: 8–10 exercises targeting major muscle groups, with 1–3 sets of 8–12 repetitions.AH
- Progression: Gradually increase resistance and volume to continue making gains.AH
These guidelines are adaptable to various settings, including home workouts, gym sessions, and clinical environments.
Embracing RT at Myoblast Strength
At Myoblast Strength, we are committed to helping you integrate RT into your fitness routine. Whether you’re aiming to improve heart health, manage a chronic condition, or enhance overall fitness, our programs are designed to support your goals.AH
For a comprehensive understanding of the benefits and recommendations for RT, we encourage you to read the full AHA statement here: AH .AH
Remember, it’s never too late to start. Incorporating RT into your routine can lead to significant improvements in both heart and muscle health.
READ MORE: Resistance Exercise Training in Individuals With and Without Cardiovascular Disease: 2023 Update: A Scientific Statement From the American Heart Association | Circulation