Exercise is good for the heart and helps it cope with stressful situations. Benefits of physical activity, even at moderate-low intensitycertified by dozens of studies. One study in particular highlighted the particularly beneficial effects of exercise in adults who, according to the clinical picture, were at risk of developing heart problems in old age.
Professor JoAnn Manson, from Harvard Medical School, suggests that ‘strength’ training twice a week can reduce heart stiffness. For older people who show early signs of heart problems, this program helps prevent further damage and helps improve heart efficiency.
Study room
A study published in Circulation outlines the picture. Research has monitored the activity of 46 adults aged between 45 and 64 years suffering from left ventricular hypertrophythickening of the heart’s left chamber which makes it more difficult to pump blood efficiently. Many subjects also had increased levels of cardiac biomarkers, chemicals in the blood that indicate heart stress or an increased risk of heart failure.
The people involved in the study were divided into two groups, one group was dedicated to a high-intensity training program and control group. Subjects belonging to this second ‘group’ dedicate themselves to yoga, balance training and light resistance training.
Training that helps the heart
However, group training follows a structured plan, designed based on each individual’s fitness level. Participants work with a personal trainer and wear a heart rate monitor to monitor progress.
The exercise program includes walking, swimming or cycling three times a week for 30 to 60 minutes. Interval training is also on the menu, alternating between phases of intense activity and phases of more moderate effort. Strength-related training is done once or twice a week.
What the results say
After a year, the results. Heart examinations and functional tests showed that participants in the high-intensity exercise program had hearts that were more ‘flexible’ and efficient at pumping blood. In contrast, the control group did not show the same level of improvement. According to Professor Manson, these findings suggest that consistent exercise can ward off some heart damage early and potentially reduces the risk of developing further pathology.
Physical exercise is known to lower blood pressure and improve cholesterol levels. Exercise that includes strength-related activities specifically helps maintain the flexibility of the heart muscle, which naturally becomes stiff with age. Such flexibility promotes efficient blood circulation and maintains general heart function.
The Harvard team highlighted that long-term results still require further study. However, the evidence clearly shows that integrating strength training and interval cardio training into a weekly routine is the best prescription for adults suffering from early heart disease.
