New Research Unveils the Best Workout Plan to Reduce Cardiovascular Disease Risks

In the quest for better heart health, a groundbreaking study from Iowa State University has revealed that blending cardio with strength training can be as effective as cardio alone in reducing the risks of cardiovascular disease.

This exciting finding provides a fresh perspective for fitness enthusiasts and those looking to improve their heart health without getting bored with monotonous exercise routines.

The Study at a Glance

The research, published in the European Heart Journal, was spearheaded by Duck-chul Lee, a professor of kinesiology at Iowa State. The study stands out as one of the largest and longest supervised exercise trials, with 406 participants aged between 35 and 70. Each participant, classified as overweight or obese, engaged in a year-long randomized controlled exercise trial.

Participants were divided into four groups:

1. No exercise
2. Aerobic-only exercise
3. Resistance-only exercise
4. Combined aerobic and resistance exercise

Those in the exercise groups worked out under supervision for one hour, three times a week, over the course of the year. The routines were customized to each participant’s fitness level, health conditions, and progression, ensuring a tailored and effective approach.

Key Findings

1. Effective Cardiovascular Health Improvement: Both the aerobic-only and combined exercise groups exhibited significant reductions in cardiovascular disease risk factors, outperforming the resistance-only and no-exercise groups.
2. Body Fat Reduction: All exercise groups saw a notable decrease in body fat percentage compared to the control group. Notably, a 1% reduction in body fat corresponded with a 3% to 8% lower risk of hypertension, hypercholesterolemia, and metabolic syndrome.
3. Enhanced Fitness Levels: The combined exercise group improved in both aerobic fitness and muscular strength, a dual benefit not observed in the aerobic-only or resistance-only groups. The aerobic group showed steady improvements in VO2 max tests, while the resistance group excelled in maximal bench and leg press tests.

Practical Implications

This study aligns with and reinforces current physical activity guidelines by the U.S., WHO, and European Society of Cardiology, advocating for at least 150 minutes of moderate-intensity aerobic exercise and two sessions of resistance training weekly. However, the guidelines do not specify the duration of strength training needed to reap the health benefits, a gap this research aims to address further.

Future Research

Lee and his team, bolstered by a new grant from the National Heart, Lung, and Blood Institute, plan to conduct another trial to pinpoint the optimal “dose” of resistance exercise. This upcoming study will compare different durations of resistance training, ranging from 0 to 60 minutes, combined with consistent aerobic exercise.

Expert Opinions

“If you’re bored with aerobic exercise and want variety or have joint pain that makes running difficult, our study shows you can replace half of your aerobic workout with strength training to get the same cardiovascular benefits,” says Lee. He emphasizes the combined workout’s unique health benefits, including improved muscular strength.

Conclusion

For those looking to enhance their cardiovascular health while enjoying a varied and engaging workout routine, incorporating both aerobic and resistance exercises appears to be the key. This balanced approach not only reduces the risk of cardiovascular disease but also improves overall fitness and muscle strength.

Table: Key Takeaways

For more detailed information and to read the full study, visit Iowa State University News Service.