Pumping iron can be good for your heart, experts say

February 17, 2000
Web posted at: 4:18 p.m. EST (2118 GMT)

From CNN Medical Correspondent
Holly Firfer

(CNN) -- For years research has shown moderate aerobic exercise can lower blood pressure, cholesterol levels, reduce weight and lower risk for heard attack and stroke. There is now evidence that weight lifting and resistance training can do the same, according to an advisory in Circulation: Journal of the American Heart Association.

"It can improve cardiovascular function, and it can do that by reducing the heart rate and blood pressure," said advisory co-author Dr. Barry Franklin of William Beaumont Hospital. "As your muscles get stronger the load on your heart actually is less."

You don't have to lift a lot of weights to get the benefits. The advisory recommends just a single set of eight to 15 repetitions, using eight or 10 different exercises, two to three times a week.

Pumping iron isn't just for the young, according Dr. Bob Goldman of the American Academy of Anti-Aging.

"As far as the elderly are concerned, it has tremendous implications with keeping people functional -- keeping them able to cope with independent living," Goldman said. "And last, but not least, it reduces the potential for osteoporosis."

But the AHA does offer a few cautions for anyone considering a weight training program. The older people get, the more brittle bones become and lifting weights that are too heavy can cause joint damage and broken bones.

Doctors also say people with pre-existing heart conditions, like irregular heartbeat, valve problems, or uncontrolled hypertension, should be evaluated before starting any kind of exercise.

Pumping down the cholesterol
Walking reduces women's heart-attack risk
Routine chores can help keep you fit
Study: Exercise cuts stroke risk by almost half

American Heart Association National Center
Circulation
William Beaumont Hospital

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