❤️ Get Heart Happy with Resistance Training

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Cardio has been the go-to for keeping our hearts happy and our bodies healthy.

You know, the classic step aerobics class, jazzercize, biking, and running – they're all tagged as "cardio", and they are awesome for heart health.

But, did you know that the research has been singing the praises of resistance training for heart health for more than twenty years now?

It’s been overlooked in the traditional exercise guidelines, which has been all about that cardio life. Guidelines are changing though 🙌

Today in the Snack Bar, let’s take a look at resistance training and why it is so important for women over 40 and 50 to keep our hearts strong for life.

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Benefits of Resistance training for women over 40

Body Composition

Resistance training will improve and maintain muscle mass and strength.

We now know that resistance training is critical in the menopausal transition to reduce the negative body composition and health changes that happen in the years leading up to menopause.

Women typically lose 8-10% of muscle mass and 1% per year of their bone mass over the menopause transition which starts as they hit their early 40’s.

So starting resistance training in the early perimenopause is the MOST opportune time to mitigate the changes in body composition.

Only 20% of women in the US are engaging in resistance training twice a week, and for women over 40 and 50 the percentage is much less.

Heart Health and Longevity

A 2022 study found that any amount of strength training reduced cardiovascular disease mortality by 19%.

As you perform these exercises, both your blood pressure and heart rate increase to meet the greater demand for oxygen from your muscles.

This increased demand for oxygen leads to improved cardiovascular function.

So resistance training:

✅ Helps reduce blood pressure over time

✅ Has a favourable effect on blood lipids, triglycerides, cholesterol and HDL

✅ Prevents weight gain, as it helps increase muscle mass which keeps your metabolism firing

✅ Improves insulin sensitivity, which makes it easier to manage your blood sugar, lowering your risk for metabolic diseases like type 2 diabetes and CVD

🏋️ Just 60 minutes of resistance training per week was associated with an all-cause mortality risk reduction of up to 27 percent.

How do I start?

Women should aim to strength train at least two days a week.

✅ Beginners can start with exercise bands or light hand weights, gradually progressing to weight machines and heavier dumbbell or barbell work.

✅ Invest in a coach or online program that has a structured workout based on progressive overload, which means lifting more weight over time.

✅ Begin with a weight that’s challenging but manageable and aim to stop lifting when you have about 2 reps left in the tank. Thats one set! Work up to 2-3 sets of a given exercise.

✅ Aim for a minimum of 10 sets per muscle group per week. An example is making sure the exercises that target the quads (squats, leg press, leg extension) come to a minimum of 10 sets over the week.

✅ Rest 2-3 minutes between each set.

Will I get bulky?

The answer is NO. Muscle will look good on you. You won’t turn into Ms Olympia overnight or ever.

The very muscular physiques of women who compete in body building are out of reach for most people. These women train really hard and are genetically gifted towards muscle gain. Also, be aware that some women are taking performance enhancing drugs.

Remember over 40 we are already losing muscle mass due to the decline in estrogen which helps build and keep muscle. You have to fight to get that muscle back and hold onto it.

The bulky appearance some women complain about, comes down to body fat levels even when you are lifting weights, so combining a fat loss phase with lifting weeks is the magic formula.

Ready to Change the Things You Can Change?

Perimenopause brings about so many changes due to the decline in estrogen and progesterone and these changes affect our body composition and heart health.

Regular resistance training has been proven in research to improve body composition and reduce the risk of metabolic disease such as diabetes and CVD.

Just 2 resistance training session per week can really help!

“Resistance training not only can improve or maintain muscle mass and strength, but also has favorable physiological and clinical effects on cardiovascular disease and risk factors.” American Heart Association

Reflection

Maybe you have thought about starting resistance training each week? Well, if so, this is your sign to get going. It’s never too late 💪

The Snack Bar by Strong Woman Project

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