Resistance exercise, or also known as strengthening exercise, results to a different pattern of responses made by blood vessels compared to aerobic exercise.  This suggests that resistance exercises may have special and important advantages for the promotion of good cardiovascular health.

The study, headed by Scott R. Collier, Ph.D. from the Appalachian State University in Boone, North Carolina, suggested that engaging in resistance exercise may provide greater health benefits because of the increase in the amount of blood flowing to the active muscles, and this can be implemented as part of an aerobic training program.

The results of the study were published in The Journal of Strength and Conditioning Research’s November issue.  The journal is the official publication of the National Strength and Conditioning Association and is published by Lippincott Williams & Wilkins, a part of Wolters Kluwer Health, the foremost provider of business intelligence and information for professionals, students and institutions in pharmacy, allied health, nursing and medicine. The study, headed by Scott R. Collier, Ph.D. from the Appalachian State University in Boone, North Carolina, suggested that engaging in resistance exercise may provide greater health benefits because of the increase in the amount of blood flowing to the active muscles, and this can be implemented as part of an aerobic training program.

Resistance Exercise versus Aerobic Cycling

During the study, the researchers compared the responses of blood vessels to two various types of exercise, performed with moderate intensity.  The first exercise asked the subjects to perform eight resistance exercises for 3 sets repeated ten times.  The other exercise consisted of aerobic cycling done for 30 minutes.  The researchers measured the subjects’ responses such as arterial stiffness and the widening of blood vessel diameter as a response to the increase in blood flow. These two factors are said to be important contributors to the overall health of the heart.

The results revealed that there exists a significant difference in the responses of blood vessels to the two exercise types.  Resistance exercise brought about a greater increase in the amounts of blood flowing to the limbs despite the fact that it caused a small increase in arterial stiffness.  On the other hand, aerobic exercise caused a decrease in arterial stiffness but did not produce blood flow increase.

Subjects who performed resistance exercise, compared to those who did aerobic exercise, experienced a long-lasting decrease in blood pressure after exercise.  Dr Collier and his colleagues hypothesized that resistance exercise causes “compensatory peripheral vascular effects” in such a way that it makes up for the rise in arterial stiffness by keeping the blood pressure rather constant.

Arterial stiffness of major blood vessels like the aorta and the carotid arteries has appeared to be significant risk factors for the development of heart diseases.  Performing aerobic exercises have been commonly recommended in order to help reduce the risk.  Little is known as to what resistance exercises can do for the heart. The results of the study corroborate with the findings of past studies saying that aerobic and resistance exercise have contradictory effects on arterial stiffness.  It also showed that resistance exercise has distinctive effects on limb blood flow and blood pressure.

The results support previous studies reporting that resistance and aerobic exercise have opposite effects on arterial stiffness, while showing that resistance exercise has unique effects on blood pressure and limb blood flow. Dr. Collier, and the other co-authors of the study, concluded that resistance exercise presents many favourable benefits to the heart and that it should be incorporated as a daily exercise regimen.  Also, because of its ability to increase the amount of blood flowing to active muscle, resistance exercise may be an important companion to aerobic training programs.

Types of Exercises

Generally, there are four types of exercises.  Here they are and some examples that correspond to each:

• Resistance/Strengthening Exercises allows the building of muscles to help absorb shock and prevent injury most especially to the joints.
  • The use of free weights such as dumbbells, barbells, club bells, medicine balls and kettle bells
  • Plyometrics such as box jumps
  • Bodyweight training such as jumps, sit-ups, step-ups, lunges, squats, pull-ups, and push-ups.
  • The use of cables and pulleys

• Flexibility Exercises includes stretching and range of motion exercises, usually done to help ease stiffness of the joints; release tension in the body; and as a form of warm-up and cool-down activities.  Some examples include:
  • Triceps Stretch
  • Chest Stretch
  • Knee to Chest Stretch
  • Calf Stretch
  • Step Stretch

• Cardiovascular/Aerobic Exercises helps improves endurance and stamina.
  • Rebounding on a mini trampoline
  • Zumba
  • Running
  • Jump rope
  • Indoor cycling

• Balance and Coordination Exercises prevent the danger brought about by falls.
  • Cross Over Walking
  • Tandem Walking
  • Heel-toe Walking
  • One-legged stands

Benefits of Resistance Training

• It increase bone mineral density helping in the prevention of osteoporosis, most especially in women.
• It improves the condition of the heart by lowering the blood pressure and lowering one’s heart rate over times.
• It improves the quality of life of the aged by promoting independence.
• It keeps the body in great shape by toning up the muscles while burning fat.  For people who want to lose weight but are worried about skin sagging in the wrong places, resistance training will help you tone your muscles giving it a much firmer appearance.
• It increases one’s strength by promoting strong muscles and strong bones.

Ultimately, the success of any training program lies in the person’s commitment and self-discipline.  The effects of resistance exercise, or of any other exercise regimen for that matter, is not achieved overnight.  True, exercising for 30 minutes a day may seem like a breeze.  But trying to do this 5 days a week for 5 to 6 months may prove to be a daunting task.  Consistency is the key.  The exercises should be done regularly, according to a schedule jointly set by you and your trainer.  The benefits are substantial, but if performed incorrectly, the supposed benefits may not be achieved, plus the danger of injury becomes inevitable.

Sources
improving-health-and-energy.com
busywomensfitness.com
livestrong.com
seekwellness.com
newswise.com