Regular aerobic exercise is known to be highly beneficial in reducing the risk of cardiovascular disease. However, recent findings published online on Jan. 17, 2024, in the European Heart Journal suggest that combining aerobic exercise with strength training could be just as effective in reducing cardiovascular risk factors. Here’s what the study found:
Study Participants: The study involved approximately 400 individuals aged 35 to 70, who were classified as overweight or obese and had high blood pressure.
Exercise Programs: Participants were randomly assigned to one of four exercise programs:
60-minute aerobic workout three times a week
60-minute strength training workout three times a week
60-minute combination of aerobics and strength training (30 minutes each) three times a week
No exercise at all (control group)
Findings: After one year, individuals in both the aerobics-only group and the combination exercise group experienced a significant reduction in cardiovascular risk factors compared to those who didn’t exercise at all. These risk factors included blood pressure, LDL (bad) cholesterol, blood sugar, and body fat. Interestingly, individuals in the combination exercise group also showed improvement in muscle strength.
Implications: The study suggests that replacing half of your aerobic workout with strength training may provide similar health benefits without requiring additional exercise time. This finding offers a practical and potentially more time-efficient approach to reducing cardiovascular disease risk.
In summary, incorporating a combination of aerobic exercise and strength training into your workout routine may offer significant cardiovascular benefits, making it an effective strategy for promoting heart health.
