Introduction:
Traditionally, when one thinks of cardiovascular health and lowering resting heart rate (RHR), thoughts often drift towards jogging, swimming, or cycling. While these aerobic activities are undeniably effective, they’re not the sole route to achieving a healthier heart. Recent evidence suggests that resistance training, often relegated to the realm of muscle building, can also be a potent tool for cardiovascular improvements. So, how can one forego the marathon and still maintain a heart as efficient as a long-distance runner’s?
The Heart and Resting Heart Rate:
Firstly, let’s briefly touch upon what RHR is. Your RHR is the number of heartbeats per minute (bpm) when you’re at rest. It’s an indicator of cardiac efficiency. Generally, a lower RHR signifies that your heart doesn’t need to work as hard to maintain a steady beat, indicating better cardiovascular health.
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1. Improved Cardiovascular Function
- Explanation: When engaging in resistance exercises, especially compound movements such as squats or deadlifts, various muscle groups are activated simultaneously. These muscles demand a higher oxygen supply to function optimally. To cater to this increased oxygen demand, the heart works overtime, pumping blood more forcefully to deliver the needed oxygen to these working muscles. Over time, as the heart gets used to this rigorous routine, it becomes more adept at circulating blood, thereby bolstering overall cardiovascular function.
- Analogy: Think of Singapore’s efficient MRT system. With multiple lines connecting diverse parts of the island, the trains need to run punctually and effectively to cater to the commuting demands of its residents. Similarly, as you regularly engage in resistance training, your cardiovascular system becomes like the MRT – reliable, efficient, and capable of catering to increased demands with ease.
2. Enhanced Vagal Tone
- Explanation: The vagus nerve, a critical component of our nervous system, significantly impacts heart rate regulation. A better “vagal tone” implies a more responsive and efficient nerve, resulting in a heart that can adjust and regulate its rate optimally, leading to a reduced RHR. Resistance training, particularly at high intensities, stimulates the vagus nerve, improving its tone and efficiency over time.
- Analogy: Picture Orchard Road during the festive season. The lights, the hustle and bustle, and the myriad of activities. Amidst this, traffic management is essential to prevent jams and ensure smooth vehicular movement. The vagus nerve, in this context, is like the traffic management system, ensuring that the heart’s “traffic” flows smoothly and efficiently, even during peak “rush hours” like intense workouts.
3. Increased Stroke Volume
- Explanation: Stroke volume refers to the amount of blood the heart pumps out with every beat. With consistent resistance training, the heart muscle becomes stronger and can pump out more blood with each contraction, meaning it doesn’t need to beat as frequently to supply the body with its necessary blood and oxygen. This can lead to a reduction in RHR.
- Analogy: Let’s draw a parallel with Singapore’s iconic Marina Bay Sands’ Infinity Pool. Imagine having a gigantic ladle that can scoop vast amounts of water in one go, compared to a regular-sized one. A heart with a high stroke volume is like that oversized ladle, efficiently moving more volume in one go, reducing the number of “scoops” needed. Similarly, a well-trained heart pumps more blood in each beat, reducing the total number of beats required.
The Added Value of Bodyweight Training:
While our core discussion revolves around resistance training, it’s worth noting that incorporating bodyweight exercises can offer additional benefits:
- Active Recovery: Exercises like push-ups or squats, when done on days between resistance training, can enhance blood circulation, promoting muscle repair and further aiding the heart.
- Mobility & Flexibility: These exercises can also amplify joint mobility and flexibility, paving the way for better performance during resistance training.
Key Takeaways:
- Rest-Based Training (RBT) Principle: Listen to your body. Adjust the intensity of your workouts based on your energy levels. Overexertion can lead to overtraining, which could negatively affect RHR.
- Consistency is Crucial: Like all exercise regimens, consistent effort is key. Whether you’re lifting weights or using your body weight, maintaining regularity will provide cumulative benefits for your heart health.
- Always Prioritise Recovery: An efficient heart is cultivated not just by how you train, but also by how you rest and recover.
Conclusion:
Stepping away from the treadmill doesn’t mean sidestepping cardiovascular health. Resistance training offers a robust alternative to traditional aerobic activities, fostering a healthy heart rate, and more. With a well-structured plan, mindful of intensity and recovery, you’re not just on the path to stronger muscles but also a more resilient heart.
Note: The above is based on general principles of exercise physiology. Always consult with a health or fitness professional before starting a new exercise regimen.
LESSONS
Lesson 1
Resting Heart Rate and Factors Affecting It
Objective: By the end of this lesson, you will understand what resting heart rate is, the factors affecting it, and its importance, especially in relation to strength and bodyweight exercises.
1. Introduction to Resting Heart Rate (RHR):
- RHR is the number of heartbeats per minute (bpm) when you are at complete rest.
- It’s a good indicator of cardiovascular health; a lower RHR often signifies better heart efficiency and fitness.
2. The Basic Formula: Cardiac Output Before diving into RHR, let’s understand a foundational concept: cardiac output.
- Cardiac Output (CO) = Heart Rate (HR) x Stroke Volume (SV)
- Heart Rate (HR): The number of times the heart beats per minute.
- Stroke Volume (SV): The volume of blood pumped out by the heart with each beat.
Cardiac output represents the amount of blood pumped out by the heart in one minute. As you remembered, “two on the left equals two on the right” can be taken to mean that the two main components determining cardiac output are heart rate and stroke volume.
3. Factors Affecting Resting Heart Rate (RHR):
a. Age: As we grow older, our RHR tends to increase slightly.
b. Gender: On average, women might have a slightly higher RHR than men.
c. Fitness Level: Those who are more physically fit tend to have a lower RHR.
d. Body Temperature: When the body temperature rises, so might the RHR.
e. Stress/Emotions: Emotional distress can increase the RHR.
f. Medications: Some medications can affect RHR.
g. Body Position: RHR might vary slightly between lying down, sitting, or standing positions.
h. Time of Day: RHR can vary depending on the time of day.
4. Strength and Bodyweight Training vs. Cardio:
- Cardio Training: Targets the cardiovascular system directly and can improve heart efficiency, which can lead to a lowered RHR.
- Strength and Bodyweight Training: While primarily targeting muscle growth, these exercises can also have cardiovascular benefits. They improve muscle efficiency and can boost metabolic rate, leading to improved heart health over time.
- By increasing muscle mass and metabolic rate, strength training can contribute to a more efficient cardiovascular system. This doesn’t mean it will always lower RHR to the same extent as direct cardiovascular exercise, but it can certainly contribute to overall heart health.
5. Conclusion and Recommendations:
Understanding your RHR and the factors affecting it is essential for monitoring cardiovascular health. While cardio exercises directly target heart efficiency and can reduce RHR, strength and bodyweight exercises also play a crucial role in overall heart health.
If your aim is to lower your RHR, it’s beneficial to incorporate a mix of cardio, strength, and bodyweight exercises into your routine. Always consult with a healthcare professional before starting any new exercise regimen.
Assignment: Measure your RHR for a week at the same time each day (preferably right after waking up) and record the results. Reflect on the potential factors that might have influenced your RHR each day.
Lesson 2
Resistance Training’s Influence on Resting Heart Rate
Objective: By the end of this lesson, you will understand how resistance training, including weight and bodyweight exercises, can influence and potentially lower the Resting Heart Rate (RHR), even in the absence of traditional cardio.
1. Introduction to Resistance Training and Cardiovascular Health:
- Traditional belief emphasizes that aerobic (cardio) exercises are the primary method to improve cardiovascular health and lower RHR.
- However, resistance training can also offer cardiovascular benefits, leading to a low RHR in many individuals.
2. The Physiology Behind Resistance Training:
a. Myocardial Adaptation: Weight training places increased pressure on the arterial walls during exertion. Over time, the heart adapts to this by becoming stronger and more efficient, leading to an increased stroke volume (amount of blood pumped per heartbeat).
b. Increased Capillary Density: Resistance training can increase the number of capillaries (small blood vessels) around the muscle fibers. This enhances blood flow and oxygen delivery to muscles.
c. Enhanced Vagal Tone: Vagal tone refers to the activity of the vagus nerve, which plays a role in controlling the heart rate. Increased vagal tone, often resulting from regular physical activity, including resistance training, can lead to a reduced RHR.
3. Aerobic vs. Anaerobic Systems in Resistance Training:
- Aerobic System: Uses oxygen and is typically associated with prolonged, lower-intensity activities.
- Anaerobic System: Does not rely on oxygen and is activated during short, high-intensity activities like weightlifting.
- While resistance training predominantly uses the anaerobic system, it still has cardiovascular benefits. The heart works harder during short bursts of heavy lifting, improving its efficiency over time.
4. Benefits of Resistance Training on Cardiovascular Health:
a. Improved Cardiac Output: As the heart muscle strengthens from handling increased pressure during weightlifting, its capacity to pump blood (cardiac output) improves.
b. Metabolic Efficiency: Resistance training boosts metabolism, which can lead to improved heart and vascular function.
c. Hormonal Responses: Resistance training can lead to beneficial hormonal changes, including increased release of nitric oxide, which dilates blood vessels and improves blood flow.
d. Reduced Visceral Fat: Weight training can reduce harmful visceral fat, leading to decreased inflammation and improved overall cardiovascular health.
5. Comparing Cardio-centric and Resistance-centric RHR:
- Individuals who focus solely on resistance training can achieve a lower RHR due to the reasons listed above.
- It’s essential to note that genetics, diet, stress, and other lifestyle factors also influence RHR. So, while cardio is a direct way to target and lower RHR, it isn’t the only way. Resistance training provides a viable alternative pathway.
6. Conclusion and Recommendations:
- Resistance training offers multiple cardiovascular benefits that can lead to a lowered RHR, even in the absence of traditional cardio.
- To maximize heart health benefits, ensure a mix of compound and isolation exercises, and focus on maintaining proper form.
- As always, consult with a healthcare or exercise physiology professional to determine the best training regimen for individual needs.
Lesson 3
Resistance-Based Training Plan to Lower Resting Heart Rate
Introduction: Intensity & Rest-Based Training
Before diving into the specifics of the training plan, it’s paramount to acknowledge that intensity — be it in terms of repetitions, sets, or the overall volume — varies with an individual’s energy level on any given day. One day you might feel energetic and robust, and on another day, slightly fatigued or less motivated. This is where the concept of “Rest-Based Training” (RBT) comes into play. RBT emphasizes listening to one’s body and adjusting intensity based on how one feels. It allows for a flexible approach, ensuring that the individual does not overtrain or risk injury, while still reaping the benefits of consistent exercise. Therefore, the following training plan is a guideline, and one should utilize RBT principles to adapt the program according to their energy levels.
Training Schedule:
Monday, Wednesday, Friday – Weight Training
Warm-Up (10 minutes): Dynamic stretches including arm circles, leg swings, torso twists, and light jumping jacks.
Workout Routine:
- Squats (Compound Movement)
- Sets: 3
- Repetitions: 10-12 at 75% of 10RM
- Rest: 90 seconds between sets
- Bench Press (Compound Movement)
- Sets: 3
- Repetitions: 8-10 at 80% of 10RM
- Rest: 90 seconds between sets
- Bent Over Rows (Compound Movement)
- Sets: 3
- Repetitions: 8-10 at 80% of 10RM
- Rest: 90 seconds between sets
- Dumbbell Shoulder Press (Compound Movement)
- Sets: 3
- Repetitions: 10-12 at 75% of 10RM
- Rest: 90 seconds between sets
- Deadlifts (Compound Movement)
- Sets: 2 (This exercise can be taxing)
- Repetitions: 8 at 80% of 10RM
- Rest: 2 minutes between sets
Tuesday, Thursday – Bodyweight Training
- Push-Ups
- Sets: 3
- Repetitions: 10-15 (adjust based on personal endurance level)
- Rest: 60 seconds between sets
- Bodyweight Squats
- Sets: 3
- Repetitions: 15-20
- Rest: 60 seconds between sets
Lesson Conclusion:
Combine the weight training and bodyweight exercises mentioned above, adhering to the guidelines and adjusting based on the RBT principle. Always remember to consult with a fitness expert or personal trainer when first determining your RM for safety and accuracy.
Conclusion
In the vibrant heart of fitness, just as in life, there isn’t a single path leading to optimum health. The journey to improved cardiovascular wellness, a foundation upon which much of our general health rests, is both intricate and diverse. While the symphony of heartbeats might seem an inherent music for those who lace up their running shoes, we’ve unveiled a unique tune that resonates equally for those amongst us who prefer the rhythm of weights and resistance.
The bustling streets of Singapore mirror our busy lives, where time might not always be on our side. However, what’s reassuring is the myriad of options at our disposal. For those who might shy away from the traditional cardio paths or for whom the thought of jogging might not appeal, resistance training emerges as a potent alternative, offering a gateway to not just muscular strength but also a healthier, more efficient heart.
Every article and lesson presented here is a testament to the adaptability of the human body and the varied methods one can employ to achieve the same goal. Fitness is not about conforming to a particular mold but about finding what works best for the individual.
If you ever find yourself at crossroads, uncertain about the right approach for your unique needs, or if you’re seeking a more personalized touch, remember guidance is just a step away. I am here to provide insights, be it through personal coaching or group sessions. Your heart’s health and your well-being are paramount. You’re invited to reach out anytime, and together, let’s carve out a path that aligns with your aspirations and lifestyle.
Your heart, much like the essence of Singapore, is capable of extraordinary feats. Let’s ensure it beats with vigor, efficiency, and joy. Here’s to a healthier you!