An Important Caveat|
While strength training has amazing benefits, not everyone is cleared to lift weights. A July 2006 study found that in some people, heavy weight-lifting can lead to a splitting of the wall of aorta, which can be fatal, as it was in the case of actor John Ritter. Although it's fairly rare, for people with pre-existing mild to moderate aortic enlargement it is a serious issue.
In addition, people with the following heart conditions should not lift weights, according to the AHA:
Your Weight-Lifting Plan for a Healthy Heart
Once cleared to exercise, it doesn't take much time to reap the heart-healthy benefits of resistance-training! The AHA recommends that healthy adults perform 8-10 strength-training exercises (to work the whole body) twice a week. They advise picking a resistance level that allows you to fatigue your muscles within 8-12 repetitions, but beginners and older or frailer individuals should use much lighter weights, aiming for 10-15 repetitions per set. Following these guidelines shouldn't take more than 20 to 30 minutes a couple times per week.
The workout plans will help get you started, and you can meet with an experienced personal trainer at the gym to show you proper form if needed. All of the plans are designed to be done in circuit-training format where you quickly switch from an upper-body exercise to a lower-body move without resting between exercises; this will help elevate your heart rate so you burn calories and gain even more heart benefits!