Benefits of Resistance Training | Benefits of exercise on Coronary Heart Disease (CHD)

One way to reduce symptoms of Coronary Heart Disease (CHD) and prevent further complications is exercise, seen to be one of the most beneficial exercises for the heart is resistance training. (nhs.uk, 2019)

Initially, scientists had not recommended and sometimes advised patients with Chronic Heart Disease to avoid from practising the exercise associated with Resistance training, for reasons of not agitating an already compromised heart, in fear of agitating the blocked coronary artery further and provoke symptoms of CHD, but recent studies have proven otherwise. (Ahajournals.org, 2019)

Resistance training is any type of exercise that intends muscles to contract against an external resistance, i.e. dumbbells, weights, chest press, shoulder press, triceps extension, biceps curl, pull-down [upper back], lower-back extension, abdominal crunch/curl-up, quadriceps extension or leg press, leg curls [hamstrings], calf raise

anything moderately to somewhat heavy weighted (relative to one’s size and strength) weighing down on you but upheld with the strength and strain of muscles. It is advised to exercise with resistance training 2 to 3 times a week for 60 minutes each session, taking 1 to 3 minutes to rest between exercise sets taken to reset blood pressure. Fewer exercises can be focused on by focusing on the major back and front major muscles i.e. back, chest, biceps, triceps and if need be quadriceps, hamstrings, and the adductors can be trained too. (Ahajournals.org, 2019)

Resistance training, more colloquially known as weight training /weightlifting /strength training is worked on with intentions to increase muscle strength, tone and mass.

This is done by muscle contracting by pulling against the force of weights pushing at the body. It is a gradual yet constant exercise where drastic measures to workout are not needed but a routine where the same weights are used to exercise muscles and increasing after being comfortable practised weight. (nhs.uk, 2019), (UW Health, 2019)

In 12 different studies carried out by the Rockville, Md: US Dept of Health and Human Services, Public Health Service, Agency for Health Care Policy and Research and the National Heart, Lung, and Blood Institute found that a Resistance /Circuit weight training programs practised by men with CHD, who had also been aerobically training prior for 3 months or more, that compromised of lower and upper body exercises, trained on one after the other with relatively lighter weights (40% to 60% repetition maximum)1. All studies had differed by duration, program length, the intensity of strength training had ranged from 30 to 60 minutes, 6 to 26 weeks, and from 25% to 80% of 1 repetition maximum. All studies reported improvement in muscular strength and endurance, the absence of anginal symptoms and cardiovascular complications. Though for women similar sufficient data has not been obtained. (Ahajournals.org, 2019)

The effect this type of training has on muscles is that its causes microscopic tears or damage (catabolism – breakdown of muscle) to the muscle’s cells, that have been targeted by whatever exercise has been practised, which is then followed by the repairment of the muscle (anabolism – build-up of muscle) with blood containing testosterone, growth factors, nutrients and proteins. Only now after the completion of the repairing process, the new muscle fibre is stronger and bigger. (nhs.uk, 2019)

Health benefits correlating to this type of exercise are:

As Humans grow old, we use lose on average 5 pounds of muscle each decade. The muscle fibre going in decline is Type 2 fibres that is the strength is the strength fibres.
exercise builds muscle mass, strength and tone, much needed when humans start losing muscle when ageing occurs, slowing or even reversing this process.
Build bone, essential for the storage of minerals needed by the body and mechanical strength, and establishes storage of excess calcium in bloodstream decreasing plaque formation, without medication
Helps lower high blood pressure long term – reduces hypertension
Increase exercise tolerance
Regulates excess blood sugar levels in diabetics
Good at burning calories
Increase in metabolic rate

(nhs.uk, 2019)

All the above benefits help towards CHD by reducing risk factors of CHD and symptoms, exercise reduces LDL cholesterol, in turn, reduces plaque build-up, increases exercise tolerance (obtaining significant decrease in angina, relative decrease in blood pressure), reduction in hypertension reduces damage to blood vessel wall, reduction in blood pressure reduces risk of blood clots in turn risks of strokes and dying tissue, build-up of bones reducing calcium levels in bloodstream hardening plaques or contributing to, eliminating angina, excess glucose is metabolised decreasing excess sugar levels in blood reducing binding to blood vessels, in turn, reducing glycosylation avoiding plaque formation, resistance training also enhances muscles by increasing their strength, tone, mass and metabolic rate which in turn expends calories a lot helping the removal in toxins, LDL fats that stick to the blood vessel walls blocking them. (nhs.uk, 2019)

Regular resistance training allows one to obtain the above benefits benefiting the heart allowing one to adapt to exercising with CHD.

Resistance training increases skeletal muscle strength, its performance, endurance and decreases effort made. This tolerance reduces risk factor dangers and reduces both heart failure and attack, also plaques in blood vessels and clots forming, allowing more ease to day to day life of someone with CHD. Though these benefits are due to regularly exercising, modifying one’s diet is also a key factor in helping with the avoiding of CHD symptoms, risk factors, heart failure and heart attacks. (ncbi, 2019), (Ahajournals.org, 2019)

Allowing the heart to reap the benefits of being able to be pressurised to work harder in times of need (when oxygen is in high demand, accumulated waste products carbon dioxide, lactic acid, needed to be removed) and passively when the body is at rest. (N, 2019)

I conclude the effects of regular resistance training has on CHD is extremely beneficial for eliminating risk factors and symptoms of CHD, so long as diet is monitored with a balanced amount of Cholesterol and Sugar and that regular exercise does not overwhelm the heart too much, where the threshold for a heart attack is met, by exercising beyond one’s strength.

Written by: Irfan Mohammed (18842048)

Bibliography

Ahajournals.org. (2019). Resistance Exercise in Individuals With and Without Cardiovascular Disease | Circulation. [online] Available at: https://ahajournals.org/doi/full/10.1161/01.cir.101.7.828 [Accessed 13 Dec. 2019].

nhs.uk. (2019). Coronary heart disease. [online] Available at: https://www.nhs.uk/conditions/coronary-heart-disease/ [Accessed 11 Dec. 2019].

eMedicineHealth. (2019). Resistance Training Exercises: Benefits, Definition & Examples. [online] Available at: https://www.emedicinehealth.com/strength_training/article_em.htm#why_resistance_training [Accessed 11 Dec. 2019].

nhs.uk. (2019). Coronary heart disease. [online] Available at: https://www.nhs.uk/conditions/coronary-heart-disease/ [Accessed 11 Dec. 2019].

N, M. (2019). Role of resistance training in heart disease. – PubMed – NCBI. [online] Ncbi.nlm.nih.gov. Available at: https://www.ncbi.nlm.nih.gov/pubmed/9789866 [Accessed 11 Dec. 2019].

UW Health. (2019). Coronary Artery Disease: Exercising for a Healthy Heart | UW Health | Madison, WI. [online] Available at: https://www.uwhealth.org/health/topic/actionset/coronary-artery-disease-exercising-for-a-healthy-heart/te7797.html [Accessed 11 Dec. 2019].

ncbi. (2019). Cardiovascular Effects and Benefits of Exercise. [online] Available at: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6172294/ [Accessed 12 Dec. 2019].

1 – Wenger NK, Froelicher ES, Smith LK, Ades PA, Berra K, Blumenthal JA, Certo CM, Dattilo AM, Davis D, DeBusk RF, Drozda JP, Fletcher BJ, Franklin BA, Gaston H, Greenland P, McBride PE, McGregor CGA, Oldridge NB, Piscatella JC, Rogers FJ. Cardiac Rehabilitati