3 min
Cardiovascular exercise has long been hailed as the champion of heart health, with running, swimming, and cycling taking center stage.
Conversely, Strength training has been underestimated for years, often relegated to building muscle and protecting bones.
However, groundbreaking research and a recent endorsement by the American Heart Association (AHA) have flipped the narrative, emphasizing the profound impact of strength training on heart health.
In January, the AHA released a scientific statement in its Circulation journal, challenging the traditional notions about exercise. Based on an analysis of 96 studies, the statement declared that strength training is nearly as practical as cardio in enhancing heart health. Beyond just building muscles, strength training was shown to improve blood pressure, diabetes risk, cholesterol levels, mood, body composition, and much more.
The AHA’s statement encourages a shift in perspective by highlighting that significant benefits can be achieved with just two weekly sessions involving one to two sets of 8 to 10 exercises. Most individuals can complete these sessions in a mere 15 to 20 minutes. This user-friendly approach makes it easier for anyone to view strength training as a feasible and time-efficient option for heart health.
Understanding the physiological effects of strength training on heart health is crucial for coaches. Similar to cardio, strength training elevates heart and breathing rates, promoting oxygen flow essential for each lift. Additionally, the metabolic activity of muscle tissue contributes to calorie burning, regulation of blood sugar, improved insulin sensitivity, and the maintenance of healthy blood cholesterol levels.
1. Combining Strength Training and Cardio: The AHA emphasizes that the health benefits of resistance training and cardiovascular exercise are additive. It encourages folks to embrace both forms of exercise to maximize their health benefits, noting a nearly doubled reduction in all-cause mortality (40–46%).
2. Addressing Low Participation Rates: Despite the proven advantages, only about 28% of adults engage in strength training twice weekly. For individuals over 65, this number drops to a mere 19%. Recognize these statistics as opportunities for health coaching to bridge the gap between knowledge and action.
3. Making Strength Training Accessible: Understand and address common misconceptions that hinder participation in strength training, such as perceived complexity, time constraints, discomfort, or boredom. Trainers need to tailor strength training plans to overcome these barriers, emphasizing that the goal is not perfection but the courage to start.
The AHA’s endorsement of strength training as a potent contributor to heart health marks a significant shift in fitness paradigms. Coaches now have a golden opportunity to inspire clients, debunk myths, and make strength training an integral part of a holistic approach to health and wellness.
Let’s seize this moment to empower individuals on their journey, from knowing the benefits to actively embracing the transformative power of strength training for a healthier, stronger heart.
Have you enjoyed this read? Please take the time to show some love, and I would love to know your thoughts, too, in the comments.
— — — — — — — — — — — — — — — — — — — — — — — — — — — — — — — — —
P.S.
Do you need to see the results you want despite all your strenuous efforts? Allow me to extend my hand and help you with your goals. No more generic information. I plan to provide you with all the support and knowledge you need to make better changes happen. If this applies to you, feel free to comment or email me. Talk soon.
— — — — — — — — — — — — — — — — — — — — — — — — — — — — — — — — — — —
It would also mean the world if you supported me as a writer.
Please consider signing up to become a Medium member. It is only $5 a month, and you get unlimited access to Medium and all of my writings.
I also have a YouTube page where I drop videos on research, healthy habits, and fitness tips to promote healthier lifestyle habits. Please help my channel grow by subscribing and sharing my channel, too!
Chat with a coach to discover how our programs can fit into your lifestyle and help you achieve your goals. Let’s get you started on your fitness journey today!
