Combining Cardio and Resistance Training: A Dual Approach to Reduce Cardiovascular Disease Risk

Recent research suggests that integrating both aerobic exercise and strength training into fitness routines can effectively lower the risk of cardiovascular disease (CVD), providing similar benefits to aerobic-only workouts. The study, led by Iowa State University, observed 406 participants aged 35 to 70 with elevated blood pressure and overweight or obesity. The participants engaged in various exercise regimens over a year, with results indicating that combining aerobic and resistance training demonstrated comparable cardiovascular benefits to aerobic-only workouts.

The study emphasized that incorporating strength training into exercise routines can be particularly beneficial for individuals with specific health conditions, such as obesity. The participants in the combined exercise groups exhibited improved aerobic fitness and strength compared to those in the aerobic-only group.

Lead study author Prof. Duck-chul Lee highlighted the versatility of combining strength training with aerobic exercise, providing variety and unique health benefits. The study suggests that individuals seeking cardiovascular benefits can replace a portion of their aerobic workout with strength training.

According to Dr. Rigved Tadwalkar, a board-certified cardiologist, the American Heart Association recommends 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic exercise per week. Additionally, muscle-strengthening activities targeting major muscle groups are encouraged each week. The study implies that dividing the recommended activity time between aerobic and resistance exercises, aiming for around 75 minutes of each per week, can be equally effective.

A board-certified interventional cardiologist, emphasized the importance of overcoming stereotypes and barriers associated with exercise. Recommending simple activities like walking or incorporating lower-impact exercises, such as stationary cycling or water aerobics, can be effective in easing individuals into a fitness regimen.

The study underscores the personalized nature of exercise, encouraging individuals to discover activities aligned with their preferences and lifestyle. Recognizing that everyone starts their fitness journey uniquely, the emphasis is on starting small and gradually increasing activity levels for long-term effectiveness.