|Training with weights isn't just for bodybuilders.||29/02/2012|
A study published in the Journal of Strength and Conditioning has for the first time shown that training with weights (Resistance Exercise) can reduce blood pressure in stage 1 hypertensive subjects.
The study gathered 15 middle aged participants with elevated blood pressure and deprived them of their blood pressure medication for 6 weeks.
They then put the participants through a 12-week "conventional" resistance exercise training program (3 sets of 12 repetitions at 60% 1 repetition maximum, 3 times a week on nonconsecutive days) and compared their blood pressure markers in both the pre and post training timeframe.
What the researchers found was that the participants had significantly reduced systolic, diastolic, and mean blood pressure immediately after the 12 week training period and beyond. For those with a medical inclination...this was by an average of 16 (p < 0.001), 12 (p < 0.01), and 13 mm Hg (p < 0.01) to prehypertensive values.
What was even more impressive is that during a four week detraining period where the participants had stopped lifting weights, their blood pressure remained constant.
A lot of authors claim that “cardio”, not lifting weights is the “best” when it comes to cardiovascular health.
For anybody who agrees unwaveringly with this sentiment, Serious Supplements challenges you to firstly read the abstract provided above and to also try a heavy set of squats (or leg press) taken reasonably close to failure. Once you have finished the set, tell us what happens to your heart and breathing.
All of the cardiovascular adaptions associated with cardio can generally be made with weight training. And the lean muscle mass you gain lifting weights will also raise your basal metabolic rate and assist with improving insulin sensitivity and preventing diabetes.
Whether you are looking to build muscle or to simply stay healthy.... make sure you hit the weights! YEEAAAHH BUDDDY.