The American Heart Association always has had a very positive stance on the affect of cardio on the heart, but they never really went into the affect of resistance training on the heart. Until now...
A recent statement from the AHA says that guided, moderate weight training can also have significant benefits on the heart, even for those with heart disease. Keep in mind that weight training should be seen as a complement to aerobic exercise, not a replacement
Here are the AHA's most recent recommendations (for an initial weight-lifting program) on how resistance training should be performed:
- In a rhythmical manner at a moderate-to-slow controlled speed.
- Through a full range of motion, avoiding breath-holding and straining by exhaling during the contraction or exertion phase of the lift and inhaling during the relaxation phase.
- Alternating between upper and lower body work, to allow for adequate rest between exercises.
- Not by those with certain conditions such as unstable heart disease, uncontrolled high blood pressure or heart rhythm disorders, infections in and around the heart, and some other serious problems.