Weight Training

Weight Training: A Good Way to Enhance Your Aerobic Exercises

Dr. Kenneth Cooper, recognized as the father of aerobic exercise, discussed the subject of heart patients and when they can start exercising again.

He says that for those with not very severe cases of heart trouble, two to six weeks following surgery is a good time frame. For more serious cases like valve replacement or a quadruple bypass, getting back into exercise may take longer.

For many years lifting weights and resistance training wasn't considered part of the recommended exercises following a heart attack, and heart surgery.

Now, things have changed, the prevalent advice given by physicians and fitness trainers is that an integral part of an exercise program should include weight training. This helps the muscles in the upper and lower body firm up and strengthen up, and help patients slowly regain their former levels of strength and stamina.

The Heart Can Benefit From Weight Training

It would be wrong to think that lifting weights in no way contributes to a healthier heart. In fact, a writer, Carol Krucoff said that strong muscles resulting from training with weights could lead to a much healthier heart.

The word is out: resistance exercise is now considered essential for building sturdy muscles and bones. Even the American Heart Association (AHA) reports that pumping iron is also good for the most important muscle - the heart.

A scientific study cited by the AHA points to the fact that a regular program of weight training "not only increases muscle strength and endurance, it also improves function of the heart and lungs, enhances glucose metabolism, reduces coronary disease risk factors and boosts well-being".

Weight Training Is Not Just For Body Sculpting

While aerobic exercises - tennis, skiing, running - are still considered the "heart exercises", a supplementary program of weight training generates additional benefits. Cardiac patients are now strongly encouraged to do a single set of eight to ten different weight lifting activities two to three days a week.

The president of the American College of Sports Medicine himself said that even if weight training will not help one's performance on the treadmill, it will make the heart perform more efficiently when they have to lift or carry objects which, he says "is what real life is about."

Lifting Weights? Training with Weights? How do I start?

You've just been told by your doctor that you may have heart disease, and promise yourself you will never again neglect your heart. You have changed your diet drastically, and you're ready to do some exercise. The doctor and fitness instructor have advised you to begin exercising they didn't just mean aerobic exercises; instead they've given the green light for weight training too.

Your local gyms - especially those who cater to a large client base - have every conceivable gadget and machine to cater to varied tastes and temperaments.

For weight training, individuals can choose to work with free weights (dumb bells) or with weight machines. Each method has its pros and cons.

Free weights have these advantages: training with free weights stabilizes muscles so you can increase muscular strength. Free weights also closely resemble certain movements you do for specific types of sports.

Also, weight training with free weights have that element of flexibility and versatility, so that you can perform a number of exercises with your palms face up, or face down, or facing each other - this way you execute different exercises to work your muscles in several ways.

Disadvantages of free weights: there is a potential risk in weight training because you have to lift the weight while exerting force. This can be dangerous when doing weight training requiring a movement overhead. Another disadvantage is the difficulty of isolating specific muscles. To target the muscle you want, proper technique is crucial.

Now, for advantages of machines with weights: they are generally easier to use, a plus for beginners who are learning a specific movement; machines are more efficient in isolating specific muscles, they ensure correct lifting so that you don't cheat when fatigue sets in.

The disadvantages of weight training with machines are that they restrict multiple movements because only one or two types of movements can be performed, they are more difficult for the stabilizer muscles since movements have to follow a pre-determined path, and some machines are built only for the average sized person. Weight training with these older machines therefore can be awkward for the very short or very tall person.

Avoid Heart disease: Through Exercise and Living a Heart Healthy Life Style

Don't wait for a heart attack to occur before deciding to exercise.

Exercise knows no age barriers. Young and old must get into an exercise program.

Heart disease is the leading causes of death, so if your lifestyle makes you a candidate for heart disease, adopt drastic changes.

Your Heart is the "life muscle," so keep it happy. Aim for a healthier and happier YOU!