Strength Condition Journal 31 (1):33-38, 2009
*as appearing in Muscular Development Vol. 46, Number 5, May 2009 Edition
As with endurance training, regular weight training can help reduce resting blood pressure. According to the research, your systolic (top number when heart beats) can be reduced 2% and the diastolic (bottom number, when heart is at rest) by 4%. This seems like a small number, but in actuality, in terms of heart function, this is a huge improvement. Your heart will not have to work as hard when you exercise or do regular activities and when you are resting, the heart does not have to pump as hard to get the job done. This saves wear and tear on your heart and cardiovascular system, possibly extending that warranty on your heart!
- resistance in blood vessels is reduced
- helps your body recover faster between workouts by inhibiting the sympathetic nervous system
- enhancing the health of your cells
- increasing the number of mitochondria in your muscle cells (lets you work more efficiently, aerobic respiration and ATP production happens in mitochondria, little engines in your muscle cells)
120 over 80 is a normal blood pressure. What is yours? Now factor in a reduction of 2% off the top and 4% off the bottom and it may be enough to bring you back into a normal range!! A little hard work may pay off and extend your life!
When we talk about weight training, we are talking about moderate intensity weight training, not going all out and trying to pop a gasket!
Train smart and achieve your goals.
If any of you read the fitness magazines there is a great deal of information that really as to basis in reality. All of the ads really push products, but if you look deeper into the reputable magazines like Fitness Rx, Muscular Development, Flex, Shape, etc, there are lots of scientific journals sited and lots to learn. Learn to peel the bull away and find the underlying truth to help get you to your goals.
