Protect your heart, build your muscles - the American Heart Assoc. recommends adding weight training to an aerobic fitness routine - Brief Article

The American Heart Association's Task Force on Risk Reduction has assembled a fitness program chat they believe is the most effective for reducing the risk of cardiovascular disease: a combination of aerobic exercise and weight training. In a recently released statement, the task force urged doctors to encourage their patients to follow this regime as fervency as they encourage them to quit smoking.

While aerobic activity has long enjoyed a heart-healthy reputation, according to the American Heart Association (AHA), the addition of strength training for a mere 20 minutes will maximize the cardiovascular benefits. The task force suggests adding a few barbells two to three times a week to an aerobic regime of 30 to 60 minutes, four to six times a week (or 30 minutes almost every day). However, pumping up to Arnold Schwarzenegger-sized biceps and triceps isn't necessary.

Currently, the AHA recommends using 15 to 3 0 pound weights to the point of muscular fatigue in 8 to 10 sets consisting of 10 to 15 repetitions. Individual sets should focus on different muscle groups including the arms, shoulders, chest and legs.

For fitness buffs surprised by this modest prescription for muscle building (most strength-training gurus recommend at least two more sets than the AMA), consider this: Several studies cited by the AHA indicate that two extra sets cause only a minimal increase in muscle mass. Many exercisers, convinced that they need to do the standard 12 sets to maximize benefits, find both their motivation and muscles strained by the effort. The AHA has determined that you'll get better results if you do fewer reps but do them more slowly and with proper form.

So, why do we need to get buff for cardiovascular health? According to Susan Keller, R.N., B.S.N., program coordinator of George Washington University Cardiac Rehabilitation Center in Washington D.C., "Building muscle mass increases strength and endurance, which brings about the ability to exercise longer. It also increases the basal metabolic rate. That means the amount of calories you burn when your body is in a state of rest increases."

The idea is simple: Strength is good. Your muscles are conditioned better and therefore, your body works more efficiently, burns more calories and fat (low body fat translates into a healthier heart), works harder for longer periods of time, and becomes stronger and more resilient. The AHA also points to the concept that strength increases "functional capacity," which is the ability to perform daily activities. Being physically strong will decrease the strain that day-to-day tasks, such as lifting, place on the heart.

In light of such benefits, the catch phrase "Just do it" is more than appropriate; it's vital.

RELATED ARTICLE: Carrot & Stick

A stick to Karin Vergoth, author of Stupid Diet Tricks, an article that appeared in the August 1997 Mademoiselle magazine, for perpetuating nutritional myths. Vergoth asserts that vegetarians must carefully combine proteins to prevent dietary deficiencies. "You'll have to labor mightily to get enough vegetables in the right combos to provide all the protein you need," writes Vergoth. OK, one more time. The American Dietetic Association says that protein complementarily is a non-issue for vegetarians, as a vegetarian diet based on a variety of foods has ample usable protein. Now, may we suggest a follow-up article? How about Stupid Diet Myths and the Writers Who Perpetuate Them.

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