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katiebarnes@leisuremedia.com research round-up
New research shows that resistance training offers additional cardiovascular benefi ts compared to aerobic exercise
strengthen up R
esearch conducted at Appalachian State University in North Carolina, US – and published in The Journal of
Strength and Conditioning Research* – has shown that resistance exercise, such as lifting weights, has a different impact on blood vessels from aerobic exercise. The results are signifi cant as they
show that aerobic exercise isn’t the only way that a person can improve their cardiovascular health. Dr Scott Collier, the lead investigator
of the study, says: “Aerobic exercise is the American Heart Association’s preferred exercise for decreasing cardiovascular risk. However, there are a lot of people with orthopaedic or obesity limitations who can’t walk or run long distances. For them, that type of exercise would be contra-indicated.”
the study Collier and his team measured blood vessel widening in response to arterial stiffness and increased blood flow in men who took part in moderate intensity resistance and aerobic workouts on three separate occasions. Both greater blood flow and decreased arterial stiffness are key factors in cardiovascular health. The subjects were aged between 21
and 29 years and did not engage in any strenuous physical activity 48 hours before the tests. Tests were also conducted at least 72 hours apart. The resistance test included a
maximum of 10 repetitions of various sets of exercises – bench press, bent-over row, close-grip bench press for triceps and abdominal crunches. The exercises were performed at 100 per cent and there were 90-second rests between the sets.
Women who resistance train can help protect themselves against osteoporosis The aerobic test was a 30-minute
session on an upright cycle performed at 65 per cent of peak oxygen uptake. Arterial stiffness was measured just
before exercise and 40 and 60 minutes after, and blood flow was measured before and 60 minutes after exercise.
the results It was found that, after resistance exercise, arterial stiffness actually increased by 9.8 per cent at 40 and 60 minutes, whereas it decreased by 8 per cent 60 minutes after aerobic exercise. However, the rise in blood flow was
much greater after resistance exercise – it increased significantly to 38 per cent – compared to aerobic activity where no significant change was found at all. It was also found that the beneficial effects of resistance training continued
about 30 minutes after the exercise had ended, and as long as 24 hours in individuals who trained for 30–45 minutes three times a week. In addition, it was discovered that
resistance training resulted in as much as a 20 per cent decrease in a person’s blood pressure, which is as good as – or better than – the benefits of taking anti-hypertensive medication. “And exercise has no adverse side effects,” Collier notes. He adds that women who use
resistance training with a view to reducing blood pressure could in fact gain even more benefi ts. “Resistance training helps protect against or treat osteoporosis,” he says, adding: “It also helps increase metabolism, as well as providing social and psychological benefi ts.”
* Collier, SR et al. Changes in Arterial Distensibility and Flow-Mediated Dilation After Acute Resistance vs Aerobic Exercise. The Journal of Strength and Conditioning Research. Vol 24, No. 10, p2846-2852, October 2010. 60 Read Health Club Management online
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