Lift Weights, Lift Life

Resistance training isn’t just for gym buffs—it’s a game-changer for cardiac rehab. The American College of Sports Medicine recommends it twice weekly, using light weights, resistance bands, or even your body weight. Why? It builds muscle, boosts heart function, and fights off frailty as you age. Start simple: try squats, bicep curls, or seated leg presses—8-12 reps, 2 sets, at a moderate effort (think Borg’s 12-14 on the RPE scale). Research shows it improves blood flow, reduces resting blood pressure, and even helps control blood sugar—crucial for heart health. Don’t worry about bulking up; this is about strength, not size. Safety first: warm up for 5 minutes, use proper form, and progress slowly. Experts like Baechle and Epley stress gradual overload—add weight or reps only when ready. Peter Attia, a longevity guru, swears by it for aging well. So, grab those dumbbells—your heart and muscles will thank you!

Source: American College of Sports Medicine (ACSM) – "Resistance Training for Health"

Link: https://www.acsm.org/docs/default-source/files-for-resource-library/resistance-training-for-health.pdf