When it comes to reducing the risk of cardiovascular disease, resistance training alone may not be the most effective solution. Instead, exercises that involve movement are key to promoting heart health.
While activities like weightlifting and pushups can help build muscle strength, activities like running, swimming, and dancing are more beneficial for cardiovascular health.
Researchers at Iowa State University conducted a study to determine the most effective exercise regimen for preventing cardiovascular disease—whether it be resistance training, aerobic exercise, or a combination of both.
Resistance training involves exercises that work muscles against resistance, while aerobic exercises use large muscle groups in repetitive and rhythmic movements.
The Study
The study involved participants aged 35 to 70 with high blood pressure who were divided into three exercise groups. Each group exercised for one hour, three times a week. A fourth group served as the control and did not participate in any exercise regimen.
At the end of the year, both the aerobic exercise group and the group performing a combination of resistance and aerobic exercises showed improved cardiovascular risk profiles compared to the control group. The group that only did resistance training did not show significant improvements in their risk profile.
“In adults with overweight or obesity, aerobic exercise alone or combined resistance plus aerobic exercise, but not resistance exercise alone, improved composite CVD (cardiovascular disease) risk profile compared with the control,” concluded the researchers in their study report published in the European Heart Journal.
Improvements from regular aerobic exercise included reductions in body mass index, blood pressure, and cholesterol levels.
Exercise for Cardiovascular Disease
Cardiovascular disease is a leading cause of death globally, with obesity, diabetes, and hypertension being common risk factors. The study aimed to determine the most effective exercise for preventing this disease in individuals facing these challenges.
The exercise groups worked out three times a week for a year, with each session lasting 50 minutes including warmup and cooldown. The group combining resistance and aerobic exercises split their time evenly between the two types of exercise during each session.
Diane Kazer, a doctor of traditional naturopathy, emphasized the importance of aerobic exercises for cardiovascular health and longevity.
“Aerobic exercises such as running, swimming, or cycling have numerous benefits for cardiovascular health, including improved cardiac output, lipid profile, vascular function, and weight management,” said Ms. Kazer.
Although the study highlighted the benefits of aerobic exercises, Ms. Kazer noted that resistance training is crucial for preventing muscle wasting, which is linked to increased mortality risks.
Ms. Kazer recommended choosing exercises that individuals enjoy to prevent quitting and emphasized the importance of considering individual physical capabilities when selecting an exercise regimen.
Exercise—One Part of Holistic Health
While aerobic exercises play a significant role in preventing cardiovascular disease, other factors such as diet, stress management, sleep hygiene, and detoxification should not be overlooked.
“Wellness encompasses nutrition, lifestyle, exercise, and mindset. It’s crucial to focus on eating well, getting proper sleep, managing stress, and maintaining a positive mindset,” said Ms. Kazer.
Ms. Kazer also highlighted the role of aerobic exercises in supporting lung detoxification and weight loss through increased breathing. She stressed the importance of breathing properly during exercise to maximize the benefits of aerobic activities.
“Breathing is essential for detoxification and weight loss. It’s important to focus on breathing properly during exercise to promote overall health,” she explained.
