Strength training reduces cardiovascular risk

Regular exercise strengthens muscles and heart health

08/05/2014

Regular strength training can significantly reduce the risk of cardiovascular disease. Scientists from the University of Erlangen-Nuremberg (FAU) have come to this conclusion in the context of an investigation of 120 untrained men between 30 and 50 years. According to this, a half-hour training would have a positive effect on the muscular and fat balance two to three times a week and also considerably improve heart health.

120 untrained men examined for PUSH force study
Anyone who regularly practices weight training can, according to a recent study, significantly reduce the risk of cardiovascular disease, such as hypertension, coronary heart disease or heart attack. This realization comes from the current „PUSH-force study“ University of Erlangen-Nuremberg (FAU), for which scientists at the Department of Medical Physics together with the Institute of Radiology of the University examined 120 untrained men between 30 and 50 years old. The scientists divided the men into four groups and trained them for five months each. The men completed their exercises either with one or more passes and with or without additional protein - a group also formed the control group without training and proteins.

All training types showed highly relevant and favorable health changes
According to the FAU, after a four-week conditioning period, all participants had strength training for another 18 weeks per week for another 18 weeks. The training took place in one „high intensity“ Range instead - so with few repetitions per pass, high resistance and different „Ausbelastungsstrategien“, which ranged to complete muscular fatigue. The researchers then examined the training protocols on how the respective sports programs had affected the body composition - ie the distribution of body fat, fat-free mass, body water and muscle mass. The result: The men who went through several passes and those who had completed a passage with additional protein showed clearly the best results for the body composition. In terms of cardiovascular risk and heart size, however, the scientists were unable to detect any differences - according to the FAU, all types of training had brought about highly relevant and favorable changes.

30 minutes training two to three times a week plus protein sufficient
„For the protection against cardiovascular diseases, but also diseases of the bone system such as osteoporosis, strength training has long since emerged as an important preventive factor“, so Prof. dr. Klaus Engelke, Medical Physics Professor at the Department of Medical Physics. According to the results of the PUSH study, the researchers conclude that the training ideally looks like this: According to this, a 30-minute training two to three times a week - combined with the intake of high-quality protein - may already be sufficient for the body composition significantly reduce the risk of cardiovascular and metabolic diseases. Nevertheless, according to Prof. Dr. med. Wolfgang Kemmler, sports scientist and also professor at the Department of Medical Physics, it is important to be able to further optimize the training program through studies such as these. „Especially when strength training is not only used for sporting pleasure, but specifically for prevention, efficient training is so important - also to maintain the motivation of the trainers“, so the expert. (No)