(Radio Iowa) — Iowans aiming to improve their heart health may want to hit a weight room rather than step on a treadmill after learning about a new study from Iowa State University. D.C. Lee, associate professor of kinesiology at ISU, led the research published in the journal Medicine and Science in Sports and Exercise. “We found that even less than one hour per week of resistance exercise lowers CVD (cardiovascular disease) risk (by) 40 to 70 percent,” Lee said.  The researchers also found spending MORE than one hour a week in the weight room did NOT yield any ADDITIONAL benefit in terms of lowering cardiovascular disease risk. According to Lee, the workout also doesn’t need to involve a bench press, heavy barbells and weight plates.

“The muscle doesn’t know whether it’s from digging, carrying heavy shopping bags, or lifting dumbbells and barbells,” Lee said. “The stimulation of muscle, I think, is the key in terms of type of resistance exercise on cardiovascular health outcomes.”  The research found the benefits of strength training are independent of running, walking or other aerobic activity. Lee is hoping THAT information encourages people to keep exercising when they aren’t seeing desired results. “People believe in order to get health benefits from exercise they have to lose weight, but we found that the benefits of resistance exercise on cardiovascular disease doesn’t really need weight loss,” Lee said. “So, if you go to the gym to lose weight – if you do resistance exercise, you can get cardiovascular benefits. You should not stop exercising because you’re not losing weight.”

The data from nearly 13,000 adults was analyzed in the study conducted by Lee and his colleagues. They found just one hour of resistance exercise per week reduced a person’s risk for a heart attack or stroke by 40 to 70 percent.

SEATTLE (AP) — Russell Wilson threw a 2-yard pass to Ed Dickson with 7:31 left for his third touchdown strike, Chris Carson rushed for two scores, and the Seattle Seahawks clinched an NFC wild-card berth with a 38-31 victory over the Kansas City Chiefs on Sunday night. Wilson got the better of Kansas City’s Patrick Mahomes and helped lead Seattle back to the postseason after missing the playoffs a year ago. Seattle’s now made the playoffs in seven of the nine seasons with Pete Carroll in charge, and six of seven with Wilson at quarterback.

The Seahawks (9-6) can wrap up the No. 5 seed and a matchup with Dallas by beating Arizona in Week 17. Carson became the first Seattle running back since Marshawn Lynch in 2014 to have 1,000 yards rushing. Travis Kelce passed Tony Gonzalez for most yards receiving in a single season by a tight end in Chiefs history. Patrick Mahomes has 30 touchdown passes on the road, most in NFL history. Tom Brady had 29 in 2007. Kansas City running back Darrel Williams suffered a hamstring injury in the first half and did not return.
UP NEXT
Chiefs: Kansas City hosts Oakland in Week 17.
Seahawks: Seattle hosts Arizona to close out the regular season.

LAS VEGAS (AP) — Nick Norton scored 14 of his career-high 31 points in the second overtime and Drake beat San Diego 110-103 on Sunday night in the championship game of the Las Vegas Classic.
Brady Ellingson hit a 3-pointer for Drake in the closing seconds of regulation and San Diego’s half-court heave went wide. The Bulldogs hit seven of their last eight shots of regulation. Anthony Murphy made 1 of 2 free throws to tie it at 93 in the first overtime and San Diego got to the other end for a shot but it didn’t hit the rim at the buzzer.

Norton banked in a 3-pointer to give Drake a 103-100 lead and he made six straight free throws in the final minute. Ellingson made four 3-pointers and scored 25 points for Drake (10-2). Norton made five 3s, hit all 10 of his free-throw attempts and also had six rebounds and seven assists.

Olin Carter III led the Toreros (10-4) with 30 points. Isaiah Wright had 25 points and six assists and Isaiah Pineiro added 20 points and eight rebounds.