Training for Heart Health - Increasing Heart Muscle Efficiency
Endurance training used to be the default for those wanting to strengthen their heart, improve their circulation and protect themselves from illness and serious problems, such as Heart Disease. However, recent research shows that strength training also provides the desired effect of creating a healthy heart.
For a long time, heart protection provided by machine-based muscle training went almost unnoticed until recently since there is increased scientific evidence that shows that strength training is beneficial not just for our musculoskeletal and metabolic systems, but for the cardiovascular system as well.
As a result, strength training is now regarded as an essential part of heart-related health problems prevention and rehabilitation programs for clients with cardiovascular problems.
Increasing muscle efficiency reduces the strain on the heart
Trained muscles with the Kieser Method provide more support for the body and its movements, thus the body becomes more self-sufficient and efficient. Trained muscles, unlike untrained ones, need to activate fewer fibres which means that increases in pulse rate and blood pressure are less. Strong muscles can also protect the heart by reducing the strain on the heart in daily life.
In other words, there are so many benefits of exercising your body that the heart needs to work less to support everything.
A strong heart improves performance
Studies have shown that regular strength training also improves endurance by improving oxygen intake. The left ventricle fills more quickly and so the stroke volume is increased. At the same time, the resting heart rate – an indicator for endurance fitness – is lower. In addition, strength training improves the absorption of blood sugar into the muscles. For those with diabetes, this improves metabolic control and reduces the risk of a heart attack or stroke and help treat and relieve symptoms of other chronic deseases.
Endurance Training versus Strength Training
Endurance training involves doing more repetitions with lighter weights (or body weight) which will help you build up endurance and stamina.
Muscle strength training is the ability to exert a maximal amount of force under resistance for a short period of time.
In contrast to endurance training, moderate strength training puts less strain on the cardiovascular system. The heart rate and hormonal stress levels remain lower and even the increase in blood pressure is only moderate (and less than during endurance training), provided we observe the following rules; avoid forced exhalation, do each exercise slowly and without jerking, do 9 – 12 repetitions at medium intensity and don’t clench the fists excessively.
Strength training performed correctly is good for the heart and a valuable complement to endurance sport.
The truth is, you need both and use both in your everyday life.
If you are interested in strengthening your heart, Kieser's initial appointment with a qualified Physiotherapist will answer all your questions and set you the fitness program your body needs. Find a Kieser fitness centre near you here