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Weight training for heart health

Photo: C. Lakshmi Kumar

For the back Pulldowns help swimmers and gymnasts

You often run into people who assert that lifting weights is bad for the heart. Is this correct?

Trainers say that the term ‘lifting’ should be used only for an event where the goal is to lift the maximum weight by a select movement. The workouts done by athletes, bodybuilders and fitness enthusiasts at the gym is not ‘weight lifting’ but ‘weight training.’

The American Heart Association, at one of its conventions accepted a report that stressed the health benefits of weight training for the heart.

The report says that weight training, along with cardiovascular training (such as brisk walking, cycling, swimming, etc.), has a major role in preventing heart disease. Those who suffer from heart problems, even those who have had a heart attack, can work out under the careful supervision of an expert trainer. However, such persons should avoid some exercises. Proper weight training can be effectively used for cardiac rehabilitation, it says. Weight training builds or maintains lean muscle at the expense of burning body fat. This helps to maintain a person’s metabolic rate.

It also improves glucose metabolism, thereby preventing the onset of diabetes. Those who are already suffering from the condition have also used workouts to fight the problem. Cardiologists have said in the medical journal Hypertension that weight training helps a person fight high blood pressure.

George Kelly of the University of Northern Illinois says that his study involving people with high blood pressure proved this point.

At the end of three months, the test subjects showed a 2 per cent decrease in systolic blood pressure and 4 per cent decrease in diastolic pressure.

However, those who suffer from congestive heart failure and unstable angina should stay away from weight training, he adds.

In general, most people can immensely benefit from at least three weight training workouts and three cardiovascular workouts a week.

Sit on the ‘lat’ machine and hold the handle with a grip slightly wider than your shoulders. Pull the handle down towards the upper part of your chest.

Your elbows should be seen close to the body and should not flare out. Squeeze the back for a second or two and release the handle to the starting position. Inhale down and exhale up.

This movement builds width in the back muscle (Latissimus dorsi) and gives the athletic ‘v’ shape. It helps swimmers, gymnasts and basketball players too.

takeupsculpting@yahoo.com

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