It is well established that aerobic exercise increases the elastic properties of the arteries. This is a very positive adaptation as the compliance of our blood vessels plays an important role in predicting cardiovascular events. Until recently, physicians and researchers assumed that intense resistance training reduces the compliance of our major blood vessels; of course, this is a bad thing as increased “stiffness” of the blood vessels predisposes us to cardiovascular disease. However, very little research has existed to support this contention.
Authors of a research study published in the Journal of Hypertension (February 2014) sought to determine the impact of long-term, intense strength training on arterial “stiffness.” The researchers concluded, “Long-term intense resistance training in men decreased aortic stiffness… and preserved cardiac structure/function when compared with well matched untrained healthy controls.” This important study contributes to the growing body of literature that represents a paradigm shift from defining the benefits of resistance exercise as increased muscle strength, bone health, and body composition, to a more robust profile of cardio-metabolic health benefits. Indeed, “strength training” is more properly coined, “resistance exercise.”
Take home message in simplest terms: It has long been assumed that intense strength training over a long period of time has a negative impact on artery/vessel elasticity and function (this is a bad thing). The results of this study show that intense strength training actually improves elasticity (i.e. Decreased aortic stiffness) in healthy adults (a good thing!).