People have been known to participate in weight training for a variety of reasons. One reason could be the desire to build muscle mass and strength.

However, weight training offers more than just physical benefits such as building muscle mass and strength. It can actually protect the heart and reduce blood pressure. In this article, we will discuss how weight training can help achieve those goals.

Weight Training Reduces Blood Pressure

According to the American Heart Association, high blood pressure affects nearly 50 percent of the adult population in America, making it the leading cause of heart disease and stroke.

Blood pressure is measured in mm Hg, and a normal blood pressure reading is 120/80 mm Hg. When your blood pressure reading goes above 140/90, it is considered to be high blood pressure and puts you at risk for heart disease and stroke.

So, how does weight training reduce blood pressure? Studies conducted by the National Institutes of Health (NIH) show that weight training can significantly lower both systolic and diastolic blood pressure in hypertensive individuals.

Systolic blood pressure is the pressure in blood vessels when your heart beats, while diastolic blood pressure is the pressure in the blood vessels when your heart is resting between beats.

One study conducted by the American College of Sports Medicine revealed that weight training reduces resting blood pressure by an average of 2-3 mm Hg in as little as eight weeks.

Over time, this can lead to significant reductions in blood pressure, which can ultimately reduce the risk of heart disease and stroke.

Weight Training Protects the Heart

The heart is the powerhouse of the human cardiovascular system. Every day, the average adult heart beats 72 times per minute, pumping approximately 5-6 quarts of blood throughout the body.

The heart is a muscle, and like any muscle, it can become stronger or weaker depending on how it is used.

So, how does weight training help protect the heart? One study published in the Journal of Strength and Conditioning Research showed that weight training can increase the strength and endurance of the heart muscle.

This happens because during weight training, the muscles require more oxygen and nutrients to function. As a result, the heart has to work harder to deliver oxygen and nutrients to those muscles.

Weight training also helps reduce the risk of heart disease by improving overall cardiovascular health.

A study conducted by the Harvard School of Public Health found that men who participated in weight training for 30 minutes per week or more had a 23 percent lower risk of heart disease than men who did no weight training at all. This is because weight training helps to reduce cholesterol levels and triglycerides in the blood, which are major risk factors for heart disease.

The Best Types of Weight Training Exercises

Not all weight training exercises are created equal. Some are more effective than others when it comes to protecting the heart and reducing blood pressure. Here are the top three types of weight training exercises:.

1. Compound Exercises

Compound exercises involve multiple muscle groups. Examples of compound exercises include squats, deadlifts, and bench press. By working multiple muscle groups at once, these exercises help increase strength and endurance throughout the body.

2. Resistance Bands

Resistance bands are becoming more and more popular in the fitness world. These bands are versatile, lightweight, and easy to use. Resistance bands can help improve mobility and flexibility, which can help protect the heart and reduce blood pressure.

3. Bodyweight Exercises

Bodyweight exercises use your own body weight as resistance. Examples of bodyweight exercises include push-ups, squats, and pull-ups.

These exercises are great for building strength and endurance, and can also help improve cardiovascular health by reducing the risk of chronic diseases such as diabetes and heart disease.

How often should you weight train?

The American College of Sports Medicine recommends that adults participate in weight training at least two days per week, working all major muscle groups including the chest, back, arms, shoulders, legs, and abdomen.

As you progress in your weight training routine, you may need to increase the number of days per week or increase the weight or resistance to continue to see benefits.

Conclusion

Weight training is an excellent way to build muscle mass and strength, but it offers more than just physical benefits. Weight training can protect the heart and reduce blood pressure which can ultimately lead to a healthier life.

By participating in weight training exercises that combine compound, resistance band, and bodyweight exercises, individuals can achieve these benefits and improve their overall health and well-being.