Add strength training to your fitness plan.

Contents Muscles at work Burn calories and belly fat Prevent diabetes and hypertension to start Stay protected during your workout Muscles at work Dynamic resistance Occurs when muscles and joints move, corresponding to once you raise and lower a hand weight. with the isometric resistanceyour muscles generate tension and force but don't move, like once you hit a wall. Image: Thinkstock

Increasing your muscle mass can trigger changes that improve heart health.

For example, once you do aerobic exercise — brisk walking, biking, or swimming, for instance — you breathe harder and your heart beats faster. This “cardio” exercise provides a wealth of cardiovascular advantages. But it's possible you'll not realize that strength training—also referred to as weight training or resistance training—is nice on your heart, too.

Burn calories and belly fat

Burning more calories helps you avoid weight gain, which keeps your heart healthy in the event you pack on the kilos. And strength training may be especially vital for keeping belly fat at bay. This so-called visceral fat, which surrounds your internal organs, is particularly dangerous on your heart.

Changes inside the muscles seem to advertise these advantages. Muscles store glycogen, a molecule that breaks down into glucose (sugar) to fuel strenuous activity like lifting weights. MacRae, who can be an expert fitness instructor, says that after a workout, your body is busy restoring that glycogen and has to depend on fat as an energy source. Strength training also increases the variety of mitochondria, the energy-burning structures inside cells.

Prevent diabetes and hypertension

Diabetes increases your risk of heart disease, as does hypertension—one other condition that strength training appears to enhance. A review article that compared aerobic training with several types of resistance training found that each one of all these exercise helped lower blood pressure.

to start

Talk to your doctor before starting a weight training routine, because the activity will challenge your heart. It's best to search out a supervised program through a senior center, health club, or physical therapist to learn proper form, which is essential to injury prevention.

Stay protected during your workout

If you hold your breath while doing strength exercises, your blood pressure can rise to dangerous levels. Make sure to breathe once you lift, push or pull, and release. If you end up staring or getting stuck in the midst of a lift, you're using an excessive amount of weight. Reduce the quantity of weight to remain within the protected zone.

And be careful for the next warning signs, which apply to strength training and aerobic exercise alike. Stop exercising and call a health care provider for advice in the event you experience it.

• Upper body discomfort, including chest pain, pain, burning, tightness, or a sense of uncomfortable fullness

• Wheezing or shortness of breath that lasts greater than five minutes.

• Fainting or lack of consciousness

• Bone or joint pain.

If you've a chronic health condition, corresponding to heart failure or an irregular heart rhythm, ask your doctor in the event you must be looking out for any additional symptoms. Keep a record of them — whether it's in a note in your smartphone or on a slip of paper you retain in your purse or wallet.