Get Strong for Your Heart — Exercise That Muscle!

When it comes to exercise, cardiovascular or aerobic exercise are often the first to come to mind. But, the value of strength training for individuals with cardiovascular disease can’t be underestimated. Also known as resistance training or weight training, this type of exercise has many unique benefits for the heart — and can help your body stay strong and healthy as you age in other ways, too. In fact, a 2023 article published in Circulation highlighted that resistance training is linked to about 15 percent lower risk of mortality and 17 percent lower risk of heart disease compared to adults who report no resistance training.

Strength Training Basics

Let’s first define what qualifies an activity as ‘strength training.’ It’s a type of physical activity that involves using force or resistance against muscles to build strength, endurance and muscle mass.

“Patients may get overwhelmed just by hearing the words ‘weight training’ or ‘strength exercise,’ but we’re not talking about body-building,” explains Bethany Yusiewicz, ACSM-CEP, CPT, exercise specialist and program director of WakeMed’s Cardiac Rehab program.

“Weight training can be done anywhere or anytime — and it doesn’t even require equipment. Exercises like lunges, wall push-ups and squats are considered resistance training, and even certain forms of yoga qualify. You can use resistance bands or dumbbells, or equipment and machines you find at a local gym.”

Whatever tool or technique you prefer, experts agree that strength training should be performed two to three times per week, on non-consecutive days. Yusiewicz says the intensity should be moderate — using resistance that allows for 10–15 repetitions without significant fatigue. When it comes to exercise, cardiovascular or aerobic exercise are often the first to come to mind. But, the value of strength training for individuals with cardiovascular disease can’t be underestimated. Also known as resistance training or weight training, this type of exercise has many unique benefits for the heart — and can help your body stay strong and healthy as you age in other ways, too. In fact, a 2023 article published in Circulation highlighted that resistance training is linked to about 15 percent lower risk of mortality and 17 percent lower risk of heart disease compared to adults who report no resistance training.

For each exercise, complete a minimum of one set and no more than three sets. For each day of training, she recommends performing eight to 10 different exercises using all major muscle groups of the upper and lower body.

Once you feel comfortable doing 15 repetitions of any given exercise, it may be time to increase the amount of resistance or weight you’re using.

Health Benefits of Strength Training

• Improving your physical strength brings many health benefits for the heart, body and mind. Here are just a few of them:
• Increases muscle size and strength — Using your muscles regularly leads to stronger, bigger muscles — and let’s not forget the heart is a muscle.
• Improves blood pressure regulation — Strength training actually improves your blood vessel function, which can help lower blood pressure over time.
• Helps the heart be more efficient — Increased muscle tone helps the heart be more efficient in using the oxygen the body needs both during the exercise and while at rest. Simply put, a strong heart doesn’t have to work as hard throughout the day. This means patients who engage in strength training may experience less fatigue and shortness of breath over time.  
• Increases metabolic rate — Increased muscle mass means you burn more calories, even while at rest. This can help prevent weight gain and reduce belly fat — both of which can be detrimental to the heart.
• Better cholesterol control — By increasing HDL, strength training helps remove cholesterol from the bloodstream. It can also reduce levels of LDL, which transports excess cholesterol to the arteries. Strength training can also improve triglycerides.
• Helps preserve independence — Stronger bones enhance strength and stability, and can reduce falls risk. Weight training targets many of the bone sites most likely to fracture, such as bones of the hips, spine and wrists.
• Improves/helps maintain bone density — While bone loss occurs naturally with age, strength training can slow that loss — and even build bone. That’s because weight training puts stress on the bones which activates bone-forming cells — resulting in stronger, denser bones.
• Improves blood sugar regulation — During strength training, glucose is drawn from the bloodstream to power muscles. Increasing muscle mass can also make the body more sensitive to the effects of insulin, which is the hormone that regulates blood sugar.

Getting Started

Before starting any exercise program, it’s best to consult with your physician — particularly if you have a history of heart disease or stroke, certain genetic conditions or rhythm problems, or any new or unstable symptoms.

“Generally speaking, there are very few individuals who can’t benefit from resistance training,” explains Dr. Tapan Godiwala, WakeMed Heart & Vascular – Cardiology. “These simple exercises offer so many cardiovascular benefits — and can improve strength, muscle mass, endurance, flexibility and balance, quality of life, and much more.”

For patients who have recently experienced a cardiovascular event, Dr. Godiwala recommends WakeMed Cardiac Rehab as a great place to learn the basics of strength training. Additionally, WakeMed’s Safeway to Fitness is a structured group exercise program offering supervision and oversight by a health care professional. 

However, there are plenty of other options, such as joining a local gym or YMCA, engaging a physical trainer, or simply lifting weights at home. Yusiewicz also suggests trying out American Heart Association® or SilverSneakers® exercise videos on YouTube. While strength training is considered extremely safe for most patients, Dr. Godiwala reminds us of when to stop
or seek medical attention. 

“Anytime you’re exercising, it’s critical to listen to your body. If you experience new symptoms such as palpitations, chest pain, shortness of breath or dizziness, stop your routine and consult with your doctor.”

If you’re ready to get started, check out our Strength Training Do’s and Don’ts. Your heart will thank you!

Do’s & Don’ts of Strength Training 

• Do consult with a physician before beginning a strength training program. 
• Do choose equipment that is safe, comfortable, effective and accessible. 
• Do maintain a secure, but not overly tight, grip on equipment or bands. Do engage an exercise specialist, personal trainer or friend with experience for help! Don’t forget to warm up with simple stretching exercises.
• Don’t hold your breath while you exercise. It can cause a rapid increase in your blood pressure and heart rhythm changes. Proper technique involves inhaling during rest and exhaling during exertion.
• Don’t move too quickly. Generally speaking, it should take two to three seconds to lift/exert and three to four seconds to lower/recover.
• Don’t lock your joints as doing so can lead to injury.

This blog is adapted from Heart to Heart Magazine. Subscribe today.