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Update

November 1, 2002

Subject: Study showing Coronary Heart Disease(CHD) in men decreased with intensive strength training.

A Harvard study appears in the October 23/30, 2002 issue of the Journal of The American Medical Association, coming out on Wednesday, November 6. It is based on medical records and questionnaires given periodically to 44,452 health professionals from 1986 to 1998. Participants were ages 40 to 75 at the outset. The object of the study was to assess the amount, type, and intensity of physical activity in relative risk of CHD among men.

Researchers also have debated whether weight-training has a big impact on the heart. since the individual exercising does not always go into an aerobic state, or oxygen debt as seen with running, etc. (When lifting weights, you get your energy to contract the muscle you're working directly from the muscle itself; little oxygen is needed). But in the Harvard School of Public Health study, men who engaged in intensive weight training for only 30 minutes or more weekly, had a 23% lower risk of heart disease than men who did not pump iron.

The main ingredient is intensity. There were no significant heart benefits found from low-intensity walking (2 mph or less). But, speed up a little to 3 mph for a least a half hour daily, and now your chances decrease 18%. Speed up more to a rather fast running pace of 6 mph, and you reduce your chances 42% of developing heart disease. But who can keep up this pace for an extended period of time? You are punishing the knees, ankles, and hips every time you attempt to keep up this pace. You may live longer, but probably with a good case of osteoarthritis.

So what's the best combination? 30 minutes—to a maximum of one hour—of high intensity strength training per week. Brisk walks of 3 mph or more (fast enough to get "out of breath"). Climb a hill while you're walking or go up a few flights of stairs. Remember the study clearly shows that sauntering along smelling the roses will not get the job done when it comes to the heart!

We’re on the right track when it comes to strength training. It seems like every study coming out proves even more the benefits of building muscle and the associated reduction in blood pressure, decreased body fat, etc. Plus, we’re not breaking down the lower extremity joints. In fact, as Superslow^® folks, we go slower to increase intensity. How about a study doing only strength training, with high intensity, low force, using the Superslowprotocol?

Thanks to Al Rita for bringing my attention to this study.