A Weight Lifting Exercise Program Benefits the Heart Too

A Weight lifting exercise program benefits the overall fitness level of the body.  Weightlifting exercises help to create lean muscle mass, burn calories, and contribute to cardiovascular conditioning which reduces the risk of heart disease.

Heart disease is the leading cause of death among Americans.  One out of every twenty-three people diagnosed annually will die from the disease.  That number equals 2,500 deaths per day from heart disease.

Including a weight lifting exercise program as part of a physical fitness program plays a key roll in preventing heart disease. 

According to the American Heart Association, most beneficial effects of physical activity on cardiovascular disease mortality can be attained through moderate-intensity activity (40% to 60% of maximal oxygen uptake, depending on age). The activity can be accrued through formal training programs or leisure-time physical activities.”

Combining a weight lifting exercise program with proper diet is a great way to establish and maintain a healthy lifestyle.

Beginning Weightlifting Exercises

Beginning weightlifting exercises to help you maintain a healthy lifestyle depends on your age and your fitness program goals. Most people, especially those who are overweight or have not performed weightlifting exercises for quite some time, suffer from high blood pressure, heart trouble, shortness of breath, dizziness, or have chronic muscle or joint problems, should consult their health care provider before beginning weightlifting exercises.

Types of Weightlifting Exercises

A Weight lifting exercise that increase muscle mass and improve cardiovascular conditioning requires targeting the desired muscle or muscle groups and work them for a minimum of twenty minutes – two to three times per week.

A good circuit training routine that involves weightlifting exercises with minimal resting time between sets is effective. Resistance should be set at 70% to 80% of your maximum and the muscles should be worked until fatigued. Building muscle is a process that takes time and dedication. 

You must dedicate yourself to performing weightlifting exercises regularly and increase the resistance as your muscles grow stronger to succeed at this physical fitness goal.

Weightlifting exercises that improve the endurance of both the muscles trained and the cardiovascular system require a minimum workout time of twenty minutes – two to three times a week, with minimal resistance.

The key to increasing muscular endurance is to work the desired muscle groups continuously at minimal resistance until the muscles are fatigued. Once a muscle or muscle group is fatigued, move on to another muscle or muscle group and perform the weightlifting exercises until this group if fatigued. 

Maintaining a vigorous pace will elevate your heart rate and help to improve cardiovascular endurance while developing muscular endurance.

Weightlifting Exercises and Cardiovascular Health

Cardiovascular physical fitness can be achieved during weightlifting exercises by obtaining your target heart rate and maintaining that level for 20 minutes or longer, 3 or more times per week. 

One of the simplest ways of determining your target heart rate is to subtract your age from 220 and multiply that by 70%. An example of the target heart rate for a 35 year old would be (220 – 35) * .70 = 129 beats per minute. Checking your pulse for ten seconds and multiplying by 6 will determine your heart rate during vigorous activity. 

By maintaining a heart rate of 129 beats per minute for a minimum of 20 minutes during a weight lifting exercise program, a 35 year old person would be improving their cardiovascular conditioning.