New Study Shows Cardio-Strength Combination Reduces Cardiovascular Disease Risk
Maintaining a healthy heart and cardiovascular system can often involve juggling various forms of exercise and routines, but new research suggests that individuals can strengthen their cardiovascular health by combining strength training with conventional cardio workouts.
According to the study published in the scientific journal European Heart Journal, this cardio-strength combination can be just as effective at reducing the risk of heart disease as exclusively following the aerobic routines recommended by the American Heart Association (AHA) or the World Health Organization (WHO).
Conducted by researchers at Iowa State University, the study followed 406 participants, aged 35 to 70, for a year. All participants had high blood pressure and were overweight or obese, with body mass indexes between 25 and 40 kg/m2. The participants were divided into four groups: no exercise, aerobic only, resistance only, or a combination of both. Those in the exercise groups completed one-hour supervised workouts three times a week for a year.
The study suggests the goal should be to complete about 75 minutes of each aerobic and resistance training per week. “The work suggests that dividing the recommended amount of activity between aerobic and resistance exercise may be as effective as aerobic-only regimens,” explains Dr. Rafael Tadwalkar, a board-certified cardiologist at Providence Saint John Health Center in Santa Monica, California.
Results showed that participants in the aerobic and aerobic plus resistance groups had the lowest levels of composite scores for the risk factors associated with cardiovascular disease. However, the combined exercise groups saw the greatest improvements in aerobic capacity and strength.
“If you’re bored with aerobic exercise and want variety, or if you have joint pain that makes it difficult to run long distances, our study shows that you can replace half of your aerobic training with strength training to get the same cardiovascular benefits,” said Professor Duck-chul Lee, the lead author of the study and a professor of kinesiology at Iowa State.
Lee also emphasized other unique health benefits offered by cross-training, like improved muscle mass, and encouraged people to work all main muscle groups. Nevertheless, researchers note that more studies are required to establish the benefits for heart health of different levels of exercise intensity, and to ensure the findings are applicable to a broader spectrum of participants, incorporating variations in age, weight, and health status.