We've been looking at heart health this month - last week was about why it's specifically important for women as they head towards menopause. And that cardio exercise - that raises your heart rate - is one way to help.
But there are other forms of exercise that can also improve your heart health
And a key one that may surprise you is strength training!
If you've ever been to an exercise to music class that uses weights, then you'll know that your heart rate tends to go up
And if you're incorporating weights into a circuit or HIIT style class, again your heart rate will increase
But even if you are using the strength machines in a gym
Or doing Olympic style weight lifting
Or simply squatting down to sit down
It can still help your heart
Strength training is known to lower blood pressure - and this effect is seen more in women than in men
And this is important, as high blood pressure is a key factor in cardiovascular death in women
Hypertension medication doesn't work as well for women as it does for men, so we need something more than medical intervention
So along with lifestyle changes, strength training is a proven way to help
And as ever with exercise, you get all the other benefits too!
- Maintain bone density - reducing risks of fractures
- Increased metabolic rate - helps with weight management
- Maintain muscle mass - helps you to stay active and do the things you want to. Also helps with posture, core strength and reduces risk of injury
- Aids balance - so reduces the risks of falls
- Can affect brain health too!
In fact, a 2022 study found that people who did strength training twice a week, whether they did cardio or not, had a lower risk of dying from all causes. When cardio and strength were combined together, the risk of dying dropped by 30%!
Strength training doesn't have to be weights - it can be bodyweight only, resistance bands, or manual labour e.g. digging in the garden
And it doesn't have to be loads - every little helps!
Are you fitting any strength training into your week?
Sarah x
PS. If you want to get started here's three ways I can help:
1. If you're just starting out my Fit in Fifteen course has two beginner strength sessions a week, no equipment necessary. Or you may like to join my Pilates classes where the movements are a little slower
2. My Total Body Tone classes are great for beginners and can be bodyweight only or adding in weights whenever you feel ready to progress
3. If you want something a bit different my brand new Kettlebell Kickstarter course starts this Thursday! The kettlebell is great for mimicking movements you use every day, is easy on your joints and adds a bit of cardio work too!
Find out more here:
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