We’re often told that the greatest benefits for the heart is to exercise it. From brisk walks to jogging, flexing those heart muscles is often the prescription as we pace ourselves towards middle age. Does exercise always have to be fast-paced? Research published by the Archives of Internal Medicine say otherwise.
A study was done on 62 participants aged between 60-83 that had not attempted any strength training beforehand. Using a treadmill, half of the participants had their cardiovascular functions (heart rate) whilst the remaining half stood as a control group. Both performed upper and lower-body exercises on weight machines.
Whilst the exercises were the same, the low-intensity group did 13 repetitions of each exercise with lighter weights, whilst the high-intensity group did 8, but with heavier ones. The weights gradually increased as the participants grew stronger. 6 months later, the participants were measured on the treadmill once more.
As it turned out, the participants were not only stronger, but also performed smoother on the treadmill tests, which suggests that they improved their heart health as well as their strength.
It is intriguing, since strength training is rarely associated with cardiovascular fitness. Exercise that increase the pace of your breathing, such as cycling, jogging or even just walking are normally recommended; but the strength training has proven to have a positive effect on both strength and cardiovascular health.
It is uncertain as to whether or not the research is applicable to younger people, but it has proven to have a positive effect on older adults – this is not to say however, that improving of bone mass and strength is limited to those over a certain age. By shifting your schedule to fit in some training, you can reap the benefits of good exercise with excellent heart health and a lasting lifetime.