Is strength training beneficial for the heart?
Written by
Chen Jialiang
Reviewed by
Prof. Graham Pierce, Ph.D.Strength training also has significant cardiovascular benefits beyond just building muscle. As an ACE-Certified Clinical Exercise Physiologist, it has been motivating to watch clients achieve healthier hearts through resistance training. Better resistance training improves blood flow and lowers arterial stiffness. It also protects your cardiovascular system when done regularly in conjunction with aerobic exercise.
Vascular Function Improvement
- Resistance exercises enhance nitric oxide production for better blood flow
- Compound movements like squats improve circulation efficiency
- Progressive overload increases capillary density in muscles
- Consistent training reduces arterial stiffness measurements
Metabolic Enhancement
- Muscle building increases glucose uptake and insulin sensitivity
- Elevated resting metabolism persists 24+ hours post-workout
- Fat loss from resistance training reduces cardiac workload
- Improved lipid profiles from regular weight training sessions
Blood Pressure Management
- Controlled breathing during lifts trains vascular response
- Circuit training lowers systolic pressure over time
- Proper form prevents dangerous blood pressure spikes
- Post-exercise hypotension provides extended benefits
Blood flow proficiency is derived from certain resistance models. Focus on the tempo-controlled lifts with a complete range of motion. I'm taking clients through 3-second lowering periods. This takes vascular efficiency to the next level. It gets the blood flowing and keeps the pressure from spiking and dropping dangerously during the load.
Improvements in metabolic function work together to protect the heart. Muscles function like a metabolic engine, burning more calories, even at rest. This helps with visceral fat around the organs. Employ compound movements, such as bench presses and rows, twice a week to maximize metabolic and cardiovascular effects.
Maximize gains by integrating strength training and aerobic activities. Begin with resistance training before aerobic activities to optimize fat utilization. Track your heart rate recovery within a set series to assess your cardiovascular fitness. Combining strength training and aerobic training yields better results than using either alone.
Assess the cardiovascular benefits of strength training. Observe drops in resting heart rate over multiple weeks. Observe decreases in blood on annual medical evaluations. Monitor increases in stamina in daily activities. These signs confirm the cardiovascular protective effects of resistance training.
Safety is always the priority for cardiac patients. Start with low intensity and high reps. Never even hold your breath when lifting, or you will develop intrathoracic pressure spikes. Collaborate with cardiac rehabilitation professionals to develop a personalized plan that gradually builds strength and conditions both the muscles and the cardiovascular system.
Read the full article: 10 Proven Ways to Improve Cardiovascular Health
