The importance of a healthy heart and strong body to your overall well-being can't be overstated, especially as you age. Things you may have taken for granted years ago – like lifting heavy furniture – now translate to huge milestones, like picking up your grandkids or sitting on the floor with them to play.
When you think about exercising for heart health and longevity, you might envision sweating through high-intensity cardio sessions. While these activities are beneficial, there's another equally important exercise that often gets overlooked: strength and resistance training.
There's growing recognition among cardiologists about the benefits of strength training, also known as resistance training. The truth is that strength training is not just about building muscle -- it can improve heart health by lowering blood pressure, reducing cholesterol levels, and enhancing blood flow. This, in turn, translates to a longer, healthier life.
At HealthspanMD, doctors and a dedicated team of board-certified professionals work with patients to create personalized treatment plans that include strength training. If you're ready to get started with a customized plan to extend your Healthspan, get started with us today.
We believe that every practice should prescribe strength training for their patients, and here's why:
The Importance of Physical Vitality
Muscle health goes beyond just looking good in your tennis shorts (although feeling great in your body is a major benefit of being strong). It plays a crucial role in determining overall health.
“While many will say they don’t want to get old, what they really want is to avoid being frail, being weak, unable to care for themselves and do the things that make life joyful,” says Dr. Hurst, founder of HealthspanMD. “Muscle is a critical factor in this because time is trying to take that away from us.”
Advocates of strength training, including Dr. Hurst, highlight that healthy muscles are key to a robust metabolism, influencing weight management, blood pressure, cholesterol levels, and blood sugar regulation. These factors are fundamental to our well-being as they are linked to major health risks as we age, such as heart disease, stroke, cancer, and dementia.
Understanding Strength Training
Strength training, also known as resistance training, is a type of physical exercise that involves using resistance to induce muscular contraction. This helps build the strength, anaerobic endurance, and size of skeletal muscles.
It's not just about lifting heavy weights; strength training includes various forms such as weightlifting, resistance bands, bodyweight exercises, and using free weights or weight machines.
Various Forms of Strength Training
- Weightlifting: This traditional form of strength training uses barbells, dumbbells, or kettlebells to build muscle mass and enhance strength.
- Resistance Bands: These elastic bands offer a portable and versatile option for strength training, allowing you to perform a wide range of exercises.
- Bodyweight Exercises: Examples include push-ups, squats, and planks. These exercises utilize your own body weight to provide resistance, making them accessible and effective.
- Free Weights: Dumbbells and barbells are commonly used free weights that help in targeting specific muscle groups and improving overall strength.
- Weight Machines: These are designed to provide adjustable resistance in a controlled manner, making them ideal for beginners or those recovering from injury.
When we actively participate in strength training, we train for everyday life. Some everyday activities that require strength include carrying groceries, lifting heavy objects, and even just getting out of bed. By incorporating strength training into our daily routines, we can improve our overall physical abilities and prevent the risk of injury and create the opportunity to stay independent for as long as possible.
Benefits of Strength Training for Cardiovascular Health and Longevity
Improved Heart Function and Circulation
Strength training does wonders for your heart by improving its overall function and circulation. When you engage in activities like lifting weights or using resistance bands, you're not just building muscle — you're also making your heart work more efficiently. Enhanced blood flow results in better oxygen and nutrient delivery to all your organs, helping them to function optimally. This means that a strong heart can more effectively support your entire body and keep you feeling energized and healthy.
Reduction in Risk Factors
One of the key benefits of strength training is its ability to lower risk factors such as high blood pressure, high cholesterol, and obesity. By targeting major muscle groups and building lean muscle mass, strength training can help reduce body fat and improve overall cardiovascular health. Muscle strength gained through regular training also helps regulate your body's metabolism, allowing you to manage weight more effectively. This translates to lower cholesterol levels and better blood pressure control, reducing your risk of heart disease.
Enhancement in Overall Physical Endurance and Stamina
Incorporating strength training into your fitness routine can significantly boost your physical endurance and stamina. As your muscles become stronger and more efficient, performing everyday activities becomes easier. You'll notice that climbing stairs, carrying groceries, or any physical activity feels less taxing on your body. This improvement in endurance contributes to a higher quality of life and greater capacity to engage in physical activities you enjoy.
Building Muscular Resilience
“Muscular resilience” refers to your ability to withstand physical stress and recover quickly from strenuous activities, injuries, or surgeries. Strength training helps build muscles that are more resilient, reducing your risk of injury and improving your overall physical health. This is especially beneficial for older adults, as muscle loss can make them more susceptible to injuries.
“One of the most striking research studies in this area that I think about a lot is one where they looked at muscle in people that were going into surgery for hip or knee replacement,” says Dr. Hurst. “They were just in the hospital for four days... the average patient lost 3.5 pounds of muscle in just four days.”
If you end up needing a joint replacement, as many people do, having strong muscles can help with your recovery and rehabilitation. Additionally, strength training has been shown to improve balance and coordination, reducing the risk of falls for older adults.
Achieving the Healthspan-10
Strength training is a vital part of achieving the Healthspan-10, a comprehensive approach to extending your Healthspan.
By focusing on building muscle, increasing bone density, and reducing body fat, you can experience numerous health benefits that contribute to a longer, healthier life. Regular strength training promotes not only muscle strength but also supports mental health benefits, making you feel more confident and capable.
At HealthspanMD, we help our patients safely integrate strength training into your lifestyle, ensuring that you target all major muscle groups for a well-rounded approach to fitness.
Strength Training vs. Cardio: Why Both Matter
Many patients ask, “Isn’t cardio the best exercise for CARDIOVASCULAR health?”
Should you do more cardio or weight training exercises?
Which is better for long-term health?
Cardiovascular exercise, often referred to as aerobic exercise, is any activity that raises your heart rate and keeps it elevated for an extended period. Activities like jogging, swimming, cycling, and even brisk walking fall under this category. The primary goal of cardio is to strengthen the heart and improve lung capacity. By engaging in regular cardio, you effectively enhance your body's ability to transport oxygen to your muscle cells, reducing the risk of cardiovascular disease.
Both strength training and cardio offer unique and essential benefits for your overall health and well-being.
Strength training focuses on building muscle mass and increasing bone density through weight-bearing exercises, which can also help in reducing body fat and boosting metabolism. On the other hand, cardio enhances heart and lung function, improves circulation, and can effectively burn calories.
The end game isn't about choosing one over the other, but rather integrating both into your fitness regimen. This combination targets different aspects of your health: while cardio works on your heart and lungs, strength training zeroes in on your muscles and bones. Together, they contribute to a more comprehensive approach to maintaining optimal health and mitigating the risk factors associated with cardiovascular disease.
By combining both types of exercise, you create a synergistic effect that enhances endurance, muscle strength, and overall metabolic function.
This balanced approach ensures that all your body's systems can keep up with a lifestyle that makes you happy. Playing pickleball, carrying groceries, keeping up with the grandkids, and enjoying travel are all within reach when your body is strong.
Practical Tips for Getting Started
Starting a strength training program can be both exciting and a bit daunting, especially if you're new to it. Here's a simple and safe way to get started.
Rule #1 at the HealthspanMD practice is “no injuries!” We always start slow, and if you do not feel comfortable starting strength training on your own, you can always consult a professional.
“Strength training is meant to be fun,” says Jack Malloy, a Healthspan Specialty Coach for physical activity. “Set goals, challenge yourself, and achieve what you set out to accomplish. You control the weights; they do not control you.”
You should always consult a medical professional before starting a strength training routine. The HealthspanMD program has many resources for this including Healthspan Coaches and Speciality Coaches like Jack who are certified personal trainers.
Recommendations for Equipment and Exercises
When you're starting out, you don't need to invest in expensive equipment. Some basic tools and exercises can set you on the right path:
- Bodyweight Exercises: These are perfect for beginners because they require no equipment. Push-ups, squats, and planks are all excellent starting points.
- Resistance Bands: These are affordable, portable, and great for various exercises that target different muscle groups.
- Free Weights: A pair of dumbbells can go a long way. They allow you to perform a wide range of strength-training exercises, such as bicep curls and shoulder presses.
- Kettlebells: These are versatile and can be used for exercises like kettlebell swings and goblet squats.
- Weight Machines: If you have access to a gym, weight machines are a good way to start since they guide your movements and reduce the risk of injury.
The Importance of Consistency and Progression
Consistency is key in any fitness program, and strength training is no exception. Aim to include strength training exercises at least two to three times a week. Equally important is progression—gradually increasing the difficulty of your workouts to continue challenging your muscles. This can be done by adding more weight, increasing the number of repetitions, or trying new exercises to work different muscle groups.
Advice on Seeking Professional Guidance
Lastly, it's always a good idea to seek professional guidance to tailor your program to your individual needs. A certified personal trainer can help you develop a safe and effective routine based on your fitness level, goals, and any medical conditions you might have. They can also teach you the correct form and technique to avoid injuries, making your strength training journey both effective and safe.
So take it one step at a time, and don't hesitate to seek out the help you need to make your strength training program a success!
Patient Success Story: Sandra’s Strength-Building Journey
Sandra Harp (pictured on the left), at almost 70 years old, embarked on a transformative journey with HealthspanMD and personal trainer Jack Molloy (pictured on the right). After being diagnosed with a penetrating aortic ulcer, Sandra's body became soft and weak due to a year of inactivity. Seeking a way to regain her strength and vitality, she joined HealthspanMD and was paired with Jack.
Jack's knowledge and supportive approach helped Sandra achieve remarkable progress. She saw significant muscle growth and overall health improvements, feeling 10 years younger.
Before the diagnosis, I didn’t think that this would be something that would be possible to achieve with my age, to be able to have big muscles and a tight stomach and good legs and be this age,” says Sandra. “And I just never thought my body could do it, but it is amazing what our bodies can do.'
Sandra's newfound strength made daily activities, like camping and traveling, much easier and more enjoyable.
She emphasized the importance of having a dedicated trainer like Jack, whose energy and goal-oriented mindset were inspirational:
“I guess what I'd like to say is Claire and Jack both have the energy that is appealing to an older person, especially the energy,” she said. “I’m always amazed by people who have plans and goals and are pushing yourself. And it's a great example, even for someone my age. I feel like we are contemporaries the whole time.”
She also praised HealthspanMD's comprehensive approach, which includes nutrition guidance and exercise plans tailored to individual needs. Sandra's journey showcases the profound impact of strength training on physical vitality and quality of life, regardless of age.
Visit Your Top Phoenix Primary Care Provider Today
Ready to make a positive change? It starts with a single step. Incorporating strength training into your routine doesn't have to be overwhelming. Start small, stay consistent, and watch your heart health improve over time. Remember, a balanced combination of strength and cardio exercises will set you on the right path to a healthier heart and a more active lifestyle.
Getting professional help and guidance whether it’s through physical therapy with a group like Ryan Neslund at Spooner PT Biltmore or working with a certified personal trainer like Jack at HealthspanMD.
With HealthspanMD, you don't have to go it alone. We help make your journey to better heart health safe and effective with expert guidance. Get started with HealthspanMD today for personalized advice tailored to your unique needs. Let's take this important step together towards a stronger, healthier you.
Ready to start your journey towards better heart health? Schedule your appointment with HealthspanMD today!
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