Heart Health

Mixing Strength and Cardio

Cardiovascular Disease and Exercise: A New Perspective

Cardiovascular diseases (CVDs) are responsible for about one-third of deaths in the United States, according to the Centers for Disease Control and Prevention (CDC). However, a groundbreaking study reveals that a combination of aerobic and resistance training can reduce CVD risks. This approach is as effective as aerobic exercise alone. The European Heart Journal recently published these important findings.

Iowa State University’s Innovative Research

The research team at Iowa State University conducted this study by closely monitoring 406 individuals between the ages of 35 and 70 over the course of a year. These participants, who had high blood pressure and body mass indices (BMI) ranging from 25 to 40 kg/m², fell into either the overweight or obese categories. The researchers then divided them into four exercise groups: no exercise, aerobic-only, resistance-only, and a combination of aerobic and resistance training.

The Approach to Exercise and Health Monitoring

Each of the participants in the exercise groups participated in supervised, hour-long workouts three times a week for an entire year. These sessions were carefully tailored to meet their specific health needs, incorporating specialized weight training and regular heart-rate monitoring. The research team tracked critical CVD risk factors at three key points: the beginning, the mid-point, and the end of the study.

Key Findings: Benefits of Combined Exercise

The individuals in both the aerobic and combined exercise groups showed the lowest risk factor scores. Notably, the mixed exercise group demonstrated superior aerobic fitness as well as increased muscle strength. Professor Duck-chul Lee, Ph.D., from Iowa State University, highlighted in a press release that combining aerobic and strength training provides similar heart health benefits while also improving overall muscle health.

Expert Recommendations on Exercise Amounts

The American Heart Association recommends that adults aim for 150 minutes of moderate or 75 minutes of intense aerobic exercise each week. In addition, they encourage including muscle-strengthening activities. Based on this study, Dr. Rigved Tadwalkar, a cardiologist, suggests balancing both aerobic and resistance training to achieve optimal results. Furthermore, Dr. Cheng-Han Chen, an interventional cardiologist, advises starting gradually and building a consistent routine with these exercises.

In conclusion, this study provides a fresh perspective on how combining different forms of exercise can significantly reduce the risks of cardiovascular disease while boosting overall fitness and strength.