The Benefits of Resistance Training for Heart Health

McKinney Chiropractor Best Practices

Research Commentary;

Resistance Training is Good for Heart Health

A review of

Ashton RE, Tew GA, Aning JJ, et al

Effects of short-term, medium-term and long-term resistance exercise training on cardiometabolic health outcomes in adults: systematic review with meta-analysis

British Journal of Sports Medicine 2020;54:341-348.

Research Reviewed by Dr. Anthony Vasile

Resistance Training for Heart Health

Summarized Review of Conclusion:

            This research showed that resistance exercise training is good for heart health. The types of resistance exercises included weight machines, free weights, and body weight exercises. It looked at short term (less than 6 weeks), medium term (7-23 weeks), and long term (greater than 24 weeks) studies. Medium term interventions seemed to show the highest level of improvement. This could be due to the fact that more studies were published with this time frame. The research found that heart health biomarkers improved more with people over 40 years of age compared to those less than 40. Those older individuals who had elevated heart risk factors improved the most. Overall, this research concluded that resisted weight training has benefits across the board.

As a chiropractor I see people dealing with pain every day. At our clinic we focus on how to eat better, manage stress and move better so we can lead patients to wellness. This research is a solid example why incorporating medium term resisted exercise training is a good tool that we can use to help guide our patients toward better health.

 

Below I have referenced key quotes from this research to help summarize the results.

 

Quotes from the Article:

“Resistance exercise training had a positive impact on cardiometabolic health, via improvements in resting blood pressure, V̇O2 max and blood biomarkers of cardiometabolic risk.”

 

“Improvements in cardiometabolic risk factors are more pronounced in individuals with elevated cardiometabolic risk or disease when compared with younger healthy adults.”

 

“When comparing healthy young adults ≤40 years with healthy older adults ≥41 years, there was a greater magnitude of cardiometabolic benefit from RET in the older population.”

 

“In the healthy older adults, there were significant improvements in systolic blood pressure, diastolic blood pressure, mean arterial pressure, resting heart rate, total cholesterol, high-density lipoprotein cholesterol, triglycerides, fasted insulin, fasted glucose and C reactive protein following medium-term interventions compared with younger adults for the same intervention duration.”

 

“These improvements were most convincing for medium-term (7–23 weeks) interventions, which is likely to reflect the higher volume of published studies compared with short-term (<6 weeks) and long-term (≥24 weeks) intervention durations.”

 

Introduction to the Research

The purpose of this systematic review was intended to examine the effects of short-term, medium-term and long-term resistance exercise training (RET) on measures of cardiometabolic health outcomes in adults vs a control or usual care.

 

Research Methodology

This was a systematic review. MEDLINE and Cochrane Library databases were searched from inception to February 2018. The search strategy included the following keywords: resistance exercise, strength training and randomised controlled trial.

           

Research Findings

Resistance exercise training is a safe and effective exercise modality for inducing improvements in resting blood pressure, flow-mediated dilatation, blood biomarkers of cardiometabolic risk and cardiopulmonary fitness in adults. A total of 173 trials were included. Medium-term and long-term RET reduced systolic blood pressure and diastolic pressure vs the control. Medium-term RET elicited reductions in fasted insulin and insulin resistance. RET had the greatest positive cardiometabolic benefit for the older population who were at high risk of health problems. Overall, the study showed that RET has benefits for both younger and older adults.

 

Research References

As always with these reviews, these are my takeaways from the article and I encourage you to read the article in its entirety.  The references used in this article by the authors of this article are listed here.

Our Message

We know how important it is to find a Chiropractor near you that you can trust. We are committed to getting rid of back pain, neck pain and headaches with chiropractic adjustments and exercise. Our Chiropractors in McKinney, located near the corner of Eldorado Pkwy. and Stonebridge Rd., teach our patients the link between how you eat and how your choices can effect your health. We also know that to keep pain away and stay healthy you must put the right nutrients in your body while also having a positive mindset.