Say goodbye to the days when cardio was the only recommended form of exercise for heart health. Let’s welcome weight lifting to the spotlight! Researchers at UCLA have found that regular weight training can make your ‘good cholesterol’, or HDL, function more efficiently, protecting your cardiovascular system. This is true even for those who are overweight.
In this article, we will explore how weight lifting can boost your heart health, by focusing on:
- The relationship between HDL cholesterol and heart health
- How weight lifting affects HDL function
- Weight training tips for heart health
- Other lifestyle factors that improve HDL function and protect your heart
Understanding HDL Cholesterol and Heart Health
Not all cholesterol is bad. In fact, HDL, or high-density lipoprotein, is often dubbed the ‘good cholesterol’ because it helps keep your arteries functioning optimally. It does this by picking up excess cholesterol from other parts of your body and transporting it back to your liver, where it’s broken down and removed.
Higher levels of HDL cholesterol are associated with a reduced risk of heart disease, while low levels can contribute to the buildup of plaque in your arteries, increasing your risk of cardiovascular issues.
How Weight Lifting Affects HDL Function
The UCLA researchers studied men who participated in a regular weight-lifting program. They found that, even if these men were overweight, their HDL function was significantly better than those who didn’t exercise. What’s more, the HDL function of these overweight exercisers was just as good as that of their thinner counterparts.
This suggests that regular weight training could improve HDL function and protect against heart disease, even in people who remain overweight. While weighing less is usually linked to better HDL function, the researchers believe that differences in fitness might be a more accurate indicator of healthier HDL cholesterol levels and, therefore, heart disease risk.
Weight Training Tips for Heart Health
If you’re new to weight lifting, it’s essential to start with the right approach to protect your heart and avoid injury. Here are some tips to help you get started:
- Start slowly and gradually increase both the weights and the intensity of your workouts.
- Begin with basic strength-training exercises, such as squats, lunges, and push-ups, to build a solid foundation.
- Focus on compound exercises, which engage multiple muscle groups and joints, as these are more effective for overall strength and heart health.
- Prioritize proper form over lifting heavier weights, as this can help prevent injury and ensure you get the most from your workouts.
- Don’t forget to warm up and cool down before and after each session, including dynamic stretching and cardiovascular exercises like brisk walking or jumping jacks.
If you’re unsure about what weight training routine to follow or have concerns about your health, consult a qualified fitness professional or a healthcare provider.
Other Lifestyle Factors That Improve HDL Function and Protect Your Heart
In addition to weight lifting, there are other factors you can focus on to improve your heart health. These include:
- Eating a balanced diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats like olive oil and avocados.
- Limiting your intake of saturated and trans fats, which can lower your HDL cholesterol and raise your LDL, or ‘bad’, cholesterol levels.
- Exercising regularly, including at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous aerobic activity per week, as recommended by the American Heart Association.
- Quitting smoking, as tobacco use can decrease your HDL cholesterol and increase your risk of heart disease.
- Limiting alcohol intake, as excessive alcohol consumption can also have negative effects on your HDL cholesterol and overall heart health.
By incorporating weight lifting into your exercise routine and maintaining a healthy lifestyle, you can improve your HDL function, protect your heart, and reduce your risk of cardiovascular disease.
