Half and Half
By Editorial Staff
Aerobic exercise is a proven, recommended activity for improving heart (cardiovascular) health; that's why it's nicknamed "cardio." However, it's not the only form of exercise that can strengthen your heart and prevent heart-related illness. Resistance training is also important – and combining the two in equal amounts may be as effective as aerobic exercise alone.
In a one-year study involving 400-plus adults (ages 35-70), researchers assigned participants to one of four groups for comparison: no exercise, aerobic exercise only (treadmill or stationary bike), resistance exercise (weight machines) only, or aerobic and resistance exercise. All participants were overweight/obese and had high blood pressure at the start of the study.
In the three groups that exercised under supervision for the year (one hour, three times weekly), body fat decreased significantly compared to the group that did not exercise, with body-fat reductions associated with lower risks of cardiovascular risk factors such as high blood pressure, high cholesterol, and metabolic syndrome. The combined-exercise group had the lowest scores for cardiovascular disease risk.
If you don't have a gym membership or exercise equipment at home, don't worry; there are countless ways to do aerobic and resistance exercise without either. Ask your doctor for help outlining a combined aerobic-resistance exercise program that will help optimize your heart health – and get you in better shape at the same time!
