In an update to its 2007 scientific statement, the American Heart Association (AHA) emphasizes the significant and multifaceted benefits of resistance training (RT) on cardiovascular health. Contrary to the misconception that RT solely enhances muscle mass and strength, the statement highlights the favorable physiological and clinical effects of this form of exercise on cardiovascular disease (CVD) and associated risk factors. The scientific statement aims to provide comprehensive insights into the impact of RT, either alone or in combination with aerobic training, on traditional and nontraditional CVD risk factors. More is not always betterEpidemiological evidence suggests that RT is associated with a lower risk of all-cause mortality and CVD morbidity and mortality. Adults who participate in RT have ≈15% lower risk of all-cause mortality and 17% lower risk of CVD, compared with adults who report no RT. Approximately 30 to 60 minutes per week of RT is associated with the maximum risk reduction for all-cause mortality and incident CVD. Notice this "U" shape in the curve when examining the relationship between RT and morbidity and mortality. This curve suggests that some RT is clearly beneficial, but has the volume of RT increases past a certain point the benefits drop and it becomes harmful. The concept of a "biphasic response" is fundamental to understanding hormesis. It describes the characteristic dose-response relationship observed in hormetic processes, where a substance or stressor elicits opposite effects at low and high doses. The response can be visualized as a U-shaped or J-shaped curve, illustrating the beneficial effects at low doses and potential harm at higher doses. Benefits of RT on Traditional CVD Risk FactorsThe AHA's scientific statement underscores the positive influence of RT on traditional CVD risk factors, including blood pressure (BP), glycemia, lipid profiles, and body composition. Numerous studies indicate that engaging in RT is associated with reduced resting BP, improved glycemic control, and favorable alterations in lipid profiles, contributing to a lower risk of all-cause mortality and CVD morbidity. Despite recommendations suggesting 2 days per week of RT, only 28% of U.S. adults adhere to this guideline, highlighting the need for increased awareness and promotion. RT and resting blood pressureRT has demonstrated the ability to reduce resting BP across diverse populations, with notable benefits observed in individuals with prehypertension and hypertension. The mechanisms behind these benefits include enhancements in endothelial function, vasodilatory capacity, and vascular conductance. The reductions in BP achieved through RT are comparable to those achieved with antihypertensive medications. RT and GlycemiaRT shows promise in improving glycemia and insulin resistance, leading to a lower incidence of diabetes. The evidence suggests a nonlinear dose-response association, with up to 60 minutes per week of RT associated with the maximum risk reduction for diabetes. RT and Lipid ProfilesWhile the effect on lipid profiles is modest, RT results in favorable changes in high-density lipoprotein cholesterol, total cholesterol, and triglycerides. These improvements are more pronounced in older adults and those with elevated cardiometabolic risk. Rt, Body composition, and weightRT positively influences body composition by increasing lean body mass and reducing body fat percentage. It is particularly effective in overweight or obese individuals, contributing to increased metabolic rate and mitigating weight gain over time. Benefits of RT on Nontraditional CVD Risk FactorsIn addition to traditional risk factors, the scientific statement highlights the potential mechanisms by which RT positively affects nontraditional CVD risk factors. These include increased cardiorespiratory fitness, improved endothelial function, and potential benefits for sleep quality, psychological health, and well-being. The AHA's updated scientific statement reinforces the pivotal role of resistance training in cardiovascular health, providing a comprehensive overview of its impact on both traditional and nontraditional risk factors. As the evidence supporting RT's benefits continues to grow, the statement serves as a valuable resource for clinicians and public health professionals, offering practical strategies for promoting and prescribing resistance training to enhance cardiovascular health in diverse populations. ReferencesPaluch, Amanda E, et al. “Resistance Exercise Training in Individuals with and without Cardiovascular Disease: 2023 Update: A Scientific Statement from the American Heart Association.” Circulation, 7 Dec. 2023, https://doi.org/10.1161/cir.0000000000001189. Accessed 11 Dec. 2023.
Momma H, Kawakami R, Honda T, Sawada SS. Muscle-strengthening activities are associated with lower risk and mortality in major non-communicable diseases: a systematic review and meta-analysis of cohort studies. Br J Sports Med. 2022 Jul;56(13):755-763. doi: 10.1136/bjsports-2021-105061. Epub 2022 Feb 28. PMID: 35228201; PMCID: PMC9209691.
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Nasal Breathing: A Breath of Fresh Air for Cardiovascular Wellness – Insights from New Research2/4/2024 The leading cause of death in the United States is cardiovascular disease, and the risk of cardiovascular issues can be predicted by factors such as blood pressure, heart rate variability, blood pressure variability, and cardiac vagal baroreflex sensitivity. The interplay between the cardiovascular and respiratory systems is highlighted, with a particular emphasis on how respiration affects key prognostic cardiovascular variables. This study explores the impact of nasal breathing compared to oral breathing on cardiovascular health in young adults. Nasal breathing is associated with humidification, warming, and filtration of inhaled air, potentially leading to bronchodilation and improved breathing efficiency. While past research has shown nasal breathing to have positive effects on resting metabolic demands, its influence on cardiovascular markers is not well-understood. The primary hypothesis is that nasal breathing, as opposed to oral breathing, will result in decreased blood pressure, improved heart rate variability, reduced blood pressure variability, and increased cardiac vagal baroreflex sensitivity at rest. The study aims to contribute to the understanding of how breathing patterns influence prognostic cardiovascular variables, aligning with the broader interest in the impact of breathing pace and training on cardiovascular health. The secondary hypothesis focuses on the effects of nasal breathing during submaximal exercise. The expectation is that nasal breathing, by attenuating the ventilatory response and metabolic demands, will lead to reduced blood pressure responses, improved heart rate variability, and decreased blood pressure variability during exercise. This aspect is particularly relevant due to the association between elevated exercise blood pressure and the risk of developing hypertension and cardiovascular disease. FindingsThe study findings are summarized, focusing on the impact of nasal vs. oral breathing on physiological and subjective variables at rest and during exercise. At rest, nasal breathing is associated with lower mean and diastolic blood pressure, improved heart rate variability metrics, reduced LF/HF ratio, and lower ratings of perceived exertion (RPE) and breathlessness (RPB). However, it increased systolic blood pressure average real variability. During submaximal exercise, differences between nasal and oral breathing were observed for RPB, suggesting a modest effect on reducing breathlessness during acute exercise. The discussion delves into the potential clinical significance of these findings, particularly the reduction in diastolic blood pressure during nasal breathing at rest. The study suggests a greater parasympathetic to sympathetic dominance during nasal breathing, indicated by changes in frequency-domain metrics of heart rate variability. Although nasal breathing did not significantly affect beat-to-beat blood pressure variability, there is speculation about potential connections between respiratory variables and blood pressure changes, emphasizing the need for further investigation. The study notes that the impact of nasal breathing on cardiovascular variables may have implications for various populations and suggests avenues for future research, including examining nasal breathing's effects on blood pressure over longer durations, both at rest and during activities like exercise. The discussion also touches on the potential benefits of interventions like mouth-taping overnight, emphasizing the importance of considering nasal breathing in the context of broader health outcomes. In summary, the study highlights the potential benefits of nasal breathing, with improvements in various cardiovascular and subjective measures at rest. While the effects during exercise are more modest, the findings contribute to understanding the nuanced relationship between respiratory patterns and cardiovascular health. referencesWatso, Joseph C., et al. “Acute Nasal Breathing Lowers Diastolic Blood Pressure and Increases Parasympathetic Contributions to Heart Rate Variability in Young Adults.” American Journal of Physiology. Regulatory, Integrative and Comparative Physiology, vol. 325, no. 6, 1 Dec. 2023, pp. R797–R808, pubmed.ncbi.nlm.nih.gov/37867476/, https://doi.org/10.1152/ajpregu.00148.2023.
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