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The body is full of muscles, but some of them make a bigger difference for heart health than others.
In general, exercise that makes muscles stronger has “favorable” effects on cardiovascular disease and its risk factors, the American Heart Association notes. It recommends resistance training twice a week.
But there are so many machines and exercises to choose from.
So which parts of the body should you focus on to build strength and also give the heart a good workout?
Heart Health Tip of the Day: Strength Train Your Legs, Chest and Glutes
Strength training these bigger muscles — rather than smaller ones like the biceps and triceps — puts a larger load on your cardiovascular system, challenging it more and leading to cardiovascular benefits over time, says Dr. Joseph Herrera.
He’s a sports medicine expert and chair of the department of rehabilitation and human performance for the Mount Sinai Health System.
It’s also better to put more muscles to work all at once, he adds.
“Anything that involves more of your body will definitely stress your cardiovascular system a lot more, as opposed to really isolating,” Herrera tells TODAY.com.
“That’s another reason why I’m a big fan of compound movements and exercises that really incorporate a number of different muscles.”
Compound exercises involve multiple muscles and joints at the same time. One example is the squat, which works the quadriceps, hamstrings and glutes. It also engages the core and targets the hip and knee joint.
Why It Matters
Strength training benefits for heart health include lowering blood pressure and improving cholesterol, the American Heart Association notes.
It recommends focusing on eight to 10 different exercises involving “major muscle groups.” They can involve body weight exercises, resistance bands, machines or dumbbells. The sessions can be as brief as 15-20 minutes, performed twice a week.
Training large muscles such as the chest, back, shoulders, legs and core improves how a person feels about their physical, mental and social health, perhaps by increasing self-confidence, a study found.
How to Get Started
Always check with your doctor before starting any new exercise program.
People who have heart conditions and want to improve — or just maintain — their overall heart health should strength train two times a week, Herrera recommends.
“(This) helps to maintain the current muscle mass that you have, which is more than sufficient for cardiovascular health,” Herrera previously told TODAY.com.
For heart health, it’s better to use lighter weights but do more reps, which creates toned muscles and can increase the heart rate, he adds. Consider compound exercises to put more of your muscles to work all at once.
Download the Start TODAY app for workouts tailored to all levels. From 10-minute dance cardio routines to full-body strength challenges, our best-in-class trainers offer exercises for everyone.
TODAY’s Expert Tip of the Day series is all about simple strategies to make life a little easier. Every Monday through Friday, different qualified experts share their best advice on diet, fitness, heart health, mental wellness and more.
This article was originally published on TODAY.com
