Gewichtheffen is goed voor het hart

[MeDieViL]

PROJECT “TOTAL CONDITIONING”

In 1975, Nautilus Sports/Medical Industries funded what many in exercise consider to be one of the most (if not THE most) important study in the history of exercise science. It was conducted at the United States Military Academy, and was overseen by Colonel James Anderson. The purpose of the study was to identify the consequences--good or bad--of a short-duration, high-intensity training program on Nautilus exercise equipment. Questions like: how much skeletal muscle strength can be achieved from intense but brief workouts? How does strength training affect an individual's degree of cardiovascular fitness? His flexibility and his overall body composition?

The study involved 53 varsity football players who were split up into three groups – one Nautilus-only group (referred to in the experiment as the “whole body group”) of 21 cadets; one group that trained their necks only of 16 cadets; and one control group of 16 cadets that trained according to the athletic program at West

Point (running, weight training, stretching, for several sessions per week). The Nautilus-only group had two cadets withdraw (one for illness, the other after suffering a football injury on the field).

The 19 Nautilus-only trainees trained all of their major muscle groups with between 8 and 15 different Nautilus machine exercises for one set to failure three times a week for six weeks. An extensive battery of tests and measurements were administered to the subjects after two weeks of training to insure that all of the gains were the legitimate, rather than merely the result of motor learning. A second series of tests and measurements were taken at the conclusion of the six-week project. As Dr. James Peterson, who set up and oversaw the experiment on behalf of West Point, wrote in his report of the experiment:

The pre-study testing was not scheduled until after two weeks of training to minimize the 'learning effect' on individual performance.

The results astounded even the scientists who conducted the testing. After only six weeks of training, the 19 Nautilus-only subjects increased the amount of resistance used in their exercises (for the same amount of repetitions) by minimum of 45 percent, and a maximum of 70 percent, for an overall average of 58.54 percent. And, despite such a tremendous increase in strength-- and the associated increase in overall physiologic stress that attended--the duration of their workouts decreased by 40 minutes (at the start) to 20 minutes (at the conclusion), with most training sessions lasting just under 30 minutes in duration and the average decrease in training time falling somewhere between 4.5 and 9 minutes.

As a measure of the functional application of intense, short-duration Nautilus strength training, the actual subjects and the control group were administered three tests -- a two-mile run, a 40-yard dash, and vertical jump. In the two-mile run, the Nautilus-only group improved over 4 times as much as the control group; in the 40-yard dash the Nautilus-only group improved 2 times greater than the control group; and the Nautilus-only group’s flexibility was assessed at 8 to 11 times greater than the control group’s; and the Nautilus-only group’s improvement in the vertical jump was measured to be 4 times greater than the control group’s.

On the cardiovascular tests three different states of the cardiovascular function were tested:

1.) Cardiovascular efficiency at rest.
2.) Responses to sub-maximal work
3.) Responses to maximal work

The tests for the resting state consisted of measuring each subject’s heart rate (or HR), his systolic blood pressure (or SBP -- when blood is being forced out of the heart), diastolic blood pressure (or DBP – when the chambers of the heart are filling with blood); and a systolic tension time index (STTI) – an accepted measure of coronary circulation which is calculated by multiplying one’s heart rate by systolic blood pressure.

The tests for the sub-maximal state consisted of having each subject perform on a bodyguard model 990 bicycle egometer. An ergometer is a basic research instrument which allows a subject to pedal against a resistance or load that can be predetermined and adjusted when necessary by the experimenter. The submaximal tests required each subject to perform a continuous, progressive ergometer ride with increasing work loads (360 kpm/min increase) every two minutes until the subject could no longer sustain the rate (60 rpm) or wanted to stop. This was followed by two minutes at the initial light load (360 kpm/min), then three minutes of rest. At each condition, the HR, SBP, DBP, STTI, and a subjective rating (by the subject) of his perceived exertion (RPE) were obtained. Cardiac feedback was provided by means of a continuous EKG, which was obtained on each subject while on the ergometer.

The maximal state was evaluated by means of two measures: total riding time on the bicycle ergometer and the subject’s 2-mile run performance. With the exception of administering then 2-mile run test, all cardiovascular testing was conducted by outside consultants from Dr. Ken Cooper’s Aerobic Institute in Dallas who came up with 60 different cardiovascular fitness tests. In light of the fact that these consultants were not informed until after all the testing had been completed about which subjects were a member of which group – control or Nautilus-only -- their efforts can be accorded as additional degree of legitimacy.

The results of the cardiovascular testing of the Nautilus-only group were, according to Dr. Peterson, conclusive:

On NONE of the 60 indices purporting to evaluate the effects of the training on the cardiovascular function was the control group better on the final testing period (or on the change from initial to final) than the whole body [Nautilus-only] group. The following significant differences (.05 level*) were caused by the training afforded to the whole body group: Lower HR at 360, 1080, 1260, 1620, and 1800 kpm/min; lower STTI at 360 and RPE at 1260; a higher amount of work necessary before the subject achieved a heart rate of 170; a longer ride time; and a lower time required to run 2 miles. These calculations mean that the training caused the players [subjects] to work more efficiently (lower HR) at light, moderate and near maximal levels. They could also do more work before reaching a heart rate of 170, as well as more total work. Their improvement in their 2-mile run performances also indicates that they were less stressed at a maximal levels. For the coach and athlete, the implication is clear: these subjects could perform at a more efficient rate for a longer period of time. In the athletic arena, where contests are frequently decided by inches or other fractions, such training could play an important role.

While conventional strength training practices have precluded cardiovascular improvement owing to the long, arbitrary rest periods between sets--which prevents maintenance of an elevated pulse rate, in Project Total Conditioning the Nautilus-only group kept their rest periods as brief as possible, ultimately reducing their rest time to only several seconds.
Those supervising Project Total Conditioning were keenly aware of the importance of flexibility in human performance, and used four measures here as well: trunk flexion, trunk extension, shoulder flexion, and shoulder extension. The actual subjects achieved a much higher degree of improvement than did the control group. In fact, they averaged an 11% increase in flexibility, while the control group members averaged less than a 1% increase (.85).

And, finally, with regard to body composition, the supervised subjects performing the brief, infrequent Nautilus-only workouts lost more bodyfat than the control group.

Doctors from Kenneth Cooper's Aerobic Institute in Dallas were present to conduct the cardiovascular tests, with doctors from West Point doing the strength testing, and with Nautilus involved in NONE of the testing. Here is the conclusion, drawn by Dr. James E. Peterson, the man who conducted this experiment on behalf of West Point:

Contrary to most commonly held beliefs on the subject of strength training, the training also significantly improved the cardiovascular condition of the subjects. By maintaining the intensity of the workouts at a high level and by limiting the amount of rest between exercises, the training resulted in improvements on each of 60 separate measures of cardiovascular fitness. Contrary to widespread opinion, not only will a properly conducted strength training program produce increases in muscular strength, but will also significantly improve an individual's level of cardiovascular conditioning. The data suggests that some of these cardiovascular benefits apparently cannot be achieved by any other type of training.

In the present study, by maintaining the intensity of the training at a high level, substantial improvement was achieved in both the level of muscular fitness and the cardiovascular condition of the experimental subjects. In addition to enabling the subjects to accommodate more resistance in a shorter period of time, the level of aerobic capacity of the experimental subjects was significantly increased. These results are contrary to the traditional viewpoint that weight training does not affect the cardiovascular efficiency of the individual trainee. Obviously, however, the consequences of a weight-training program are dependent upon the methods and equipment used in the program. Utilizing the mechanical and design advantages of Nautilus weight training equipment, a high intensity workout of relatively short duration resulted in improvement in more than merely the level of muscular fitness. Unfortunately, the misinformation and speculation attendant to many traditional practices in weight training have hampered the search for insight and clarification into the proper ways to train and the benefits of such training. Hopefully, the results of "Project Total Conditioning" provide, not only a partial solution to many of the enigmas associated with weight training, but also the impetus for additional scientific inquiry into this area. 1

After Project Total Conditioning other independent scientists and researchers found that this “total fitness” training effect could be replicated with Nautilus-only training. Drs. Stephen P. Messier and Mary Elizabeth Dill, of Wake Forest University wrote:

In terms of improvement in V02 Max: These results suggest that for a training period of short duration, Nautilus circuit weight training appears to be an effective means of enhancing cardio respiratory fitness and an equally effective alternative to running programs. 2

Seeing the potential medical value of the above data, additional testing was performed to better contrast the value of traditional aerobic exercise as against the new strength training circuit model (pioneered by Nautilus) as preventative medicine for middle-aged men considered to be medically at risk for coronary heart disease. This study, performed by the doctors at the University of Maryland, concluded that:

The results of this study suggest that Strength Training and Aerobic Training have comparable effects on risk factors for Coronary Heart Disease. In Summary, 20 weeks of Strength training had the same effect as 20 weeks of Aerobic Training on risk factors for Coronary Heart Disease. 3

And the Johns Hopkins School of Medicine, along with the Union Memorial Hospital in Baltimore, Maryland further corroborated the benefit of circuit weight training for cardiac rehabilitation patients, concluding that:

Circuit weight training appears to be safe, and to result in significant increases in aerobic endurance and musculoskeletel strength compared with traditional exercise (aerobic only) used in cardiac rehabilitation programs. In fact a control group of cardiac patients engaged in only a walk/jog program did not improve.

[Jantjuh]

Dat gewichtheffen, net als andere sporten, goed is voor het hart lijkt me vrij logisch. Een andere conclusie van dit onderzoek vind ik wél erg interessant: Als ik het artikel goed begrepen heb, schrijven ze dat je lange duur conditie verbetert door krachttraining, zelfs in bepaalde opzichten die niet met hardlopen e.d. te bereiken zijn (??). dat zou dan betekenen dat marathonlopers ook aan krachttraining zouden moeten doen maar dat kan ik me moeilijk voorstellen. Kan iemand e.e.a. verduidelijken?

[SHUTTERSPEED]

hm het voordeel wat je ervan zou ondervinden word dan weer teniet gedaan door de spiermassa die je ermee wint (en allemaal extra ballast vormt)

[mass_builder]

het is wel zo dat bij gewichtheffen HF zeer snel stijgt en daarmee het hartminuutvolume zeer snel toeneemt.

echter daalt HF ook weer snel en heeft het hart toch nog wel de zeer grote hoeveelheid HMV te verwerken waardoor de hartwand sterker wordt

[jopie12]

wat is HMV

[MeDieViL]

Origineel gepost door SHUTTERSPEED

hm het voordeel wat je ervan zou ondervinden word dan weer teniet gedaan door de spiermassa die je ermee wint (en allemaal extra ballast vormt)

en marathonlopers trainen vooral de witte spiervezels dacht ik terwijl wij de rode vooral trainen (maar het kan ook andersom zijn) is dus zoiezo niet handig voor een marathonloper

[Slieper]

HMV = hart minuten volume, het aantal (m)L dat het hart in 1minuut rondpomp. frequentie maal hartvolume

[terrestris]

Origineel gepost door MeDieViL

en marathonlopers trainen vooral de witte spiervezels dacht ik terwijl wij de rode vooral trainen (maar het kan ook andersom zijn) is dus zoiezo niet handig voor een marathonloper

andersom. De witte trekken snel samen ( = groot groeipotentieel), terwijl de rode traag samen trekken en het lang volhouden. De rode kleur is door het grote gehalte aan hemoglobine, want zulke spieren hebben veel zuurstog nodig.

[martie]

Volgens mij is gewichtheffen helemaal niet zo goed voor het hart, de hoge bloeddruk die ook serieus waar echt "HOOG" is 320/... nogwat. Dat kan de bloedvaten behoorlijk beschadigen, en niet optimaal werkende bloedvaten heb je niks aan een goed en sterk hart, tenslotte moet het hard ook niet te sterk zijn, bekijk bijvoorbeeld al die wielrenners ... ik ken bijvoorbeeld joost posthuma persoonlijk en ik mountainbike wel is met zijn oom die vroeger ook een wielrenner was, die heeft nu allemaal hartoperatie's achter de rug en nog steeds is het niet goed.