Strength Training to Combat Metabolic Syndrome
Metabolic syndrome is a name used to define a group of risk factors that can increase risk of heart disease, diabetes and stroke. Anyone with at least three of these five risk factors may be diagnosed with metabolic syndrome.
Risk Factors:
- Having a large waistline or an “apple” shape or carrying most of your weight in your abdominal area
- Having a high triglyceride level or being on medication to treat high triglycerides
- Having a low HDL cholesterol level
- Having high blood pressure or being on medication to treat high blood pressure
- Having high blood sugar or being on medication to treat high blood sugar
Every decade after age 40 we can lose 8-10% of our muscle mass and generally gain fat as well. Fat cells bind insulin making it less available for the body to use, and thus less effective. This leads to glucose intolerance, elevated insulin levels, elevated blood sugars, high blood pressure and other related heart issues. When we lose muscle mass, we're at risk for decreased insulin sensitivity, increased adipose (fatty) tissue and decreased bone density.
Twice a Week for Benefits
You don’t have to strength train like a bodybuilder to reduce your risk. The minimum recommendations include strength training ALL major muscle groups (all upper and lower body muscles) twice a week. Perhaps work the upper body one day and the lower body another day, to make it easier and less time-consuming. Varying the resistance and repetitions over time, along with doing 2-3 sets of each exercise will help you progress and see great results. An exercise professional can help you develop a safe, effective and progressive strength training program that is right for you, and is beneficial if you are unfamiliar with weight training.
Strength training in your exercise routine is key to lifelong heart health and function.
