ISLAMABAD, JAN 26 (ONLINE): Approximately one in three deaths in the United States is caused by cardiovascular disease (CVD), according to the Centers for Disease Control and Prevention (CDC). A new study indicates that splitting the recommended amount of physical activity between aerobic and resistance exercise reduces cardiovascular disease risks as much as aerobic-only regimens.
\nThe results were recently published in theEuropean Heart Journal.<\/p>\n
The study, led by Iowa State University, followed 406 participants between 35 and 70 years of age over one year of randomized, controlled exercise. All participants had elevated blood pressure and met the threshold for having overweight or obesity with body mass indexes between 25-40 kg\/m2.
\nThey were divided into four groups: no exercise, aerobic only, resistance only, or aerobic plus resistance, and those placed in a group with activity had hourlong, supervised workouts three times a week for a year.<\/p>\n
Resistance training could boost heart health
\nThe researchers tailored these workouts to the participants based on their health conditions, with specific weight-training regimens and heart-rate monitoring protocols in place to create the ideal level of intensity. They then measured their CVD risk factors \u2014 systolic blood pressure, low-density lipoprotein cholesterol, fasting glucose, and body fat percentage \u2014 at three points throughout the study: the start, six months in, and after a year.<\/p>\n
The participants in the aerobic and aerobic plus resistance groups had the lowest level of composite scores for the risk factors. However, the combined exercise groups had more improved aerobic fitness and strength.
\n\u201cIf you\u2019re bored with aerobic exercise and want variety or you have joint pain that makes running long distances difficult, our study shows you can replace half of your aerobic workout with strength training to get the same cardiovascular benefits,\u201d said lead study author Prof.Duck-chul Lee, Ph.D., a professor of kinesiology at Iowa State, in a news release.<\/p>\n
\u201cThe combined workout also offers some other unique health benefits, like improving your muscles,\u201d Prof. Lee said.
\nHow much resistance training should you do?
\nThe American Heart AssociationTrusted Source currently recommends 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic exercise per week. But additional sessions of muscle-strengthening activities that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms) are encouraged each week, Dr. Rigved Tadwalkar, board certified cardiologist at Providence Saint John\u2019s Health Center in Santa Monica, CA, told Medical News Today.<\/p>\n
\u201cThe study suggests that splitting the recommended amount of activity between aerobic and resistance exercise can be as effective as aerobic-only regimens, so one would aim for about 75 minutes of each per week,\u201d Dr. Tadwalkar said.
\nStereotypical attitudes around exercise practices can be an obstacle to establishing a regular practice, so easing into these types of activities can be an effective way to get started, Dr. Cheng-Han Chen, board certified interventional cardiologist and medical director of the Structural Heart Program at MemorialCare Saddleback Medical Center in Laguna Hills, CA, told MNT.<\/p>\n
\u201cI typically recommend starting a new exercise regimen by simply walking. No special equipment is needed, you can go at a pace that is comfortable for you, and it can be done almost anywhere. For a harder workout, one can incorporate stairs into the exercise. For those with musculoskeletal issues, I recommend lower impact exercise such as stationary bicycle or water aerobics.\u201d<\/p>\n
\u2013 Dr. Chen
\n\u201cExercise often comes with its share of stigmas, from the fear of judgment, to feeling intimidated at the gym. These concerns can act as big barriers, deterring many from initiating or maintaining an exercise program,\u201d Dr. Tadwalkar said.
\n\u201cIt\u2019s important to recognize that everyone begins their fitness journey from a unique starting point, and there is no universal approach to exercise. A personalized approach involves discovering activities that align with personal preferences and lifestyle, while understanding that starting small and gradually increasing activity levels is perfectly acceptable (and effective),\u201d he added.<\/p>\n
How does exercise intensity affect the benefits of workouts?
\nDr. Chen observed that the study\u2019s relatively homogeneous population (primarily well-educated and white) makes it difficult to assess whether the conclusions would apply to the broader population. The study authors acknowledged that the level of rigor and \u201cenergy expenditure\u201d in different exercise practices would have significantly different effects on different people.
\n\u201cAnother limitation was that it studied time of exercise rather than intensity,\u201d Dr. Chen said. \u201cAs there is likely a wide variability in the intensity someone\u2019s exercise regimen, the effects of actual energy expenditure were not captured. In addition, it is unknown whether their \u2018cardiovascular disease risk profile\u2019 endpoints will directly translate into a significantly decreased risk of developing cardiovascular disease with these study conditions.\u201d<\/p>\n
Dr. Tadwalkar pointed out that the study was conducted in a controlled environment (with supervised workouts), which may not accurately represent how most people can engage with exercise. Not everyone has the same routine, the same resources available to them, or the same schedules.<\/p>\n
\u201cA shift towards real-world settings, coupled with the integration of wearable technology to monitor participants activities beyond the lab, could offer a more realistic representation,\u201d Dr. Tadwalkar said.
\n\u201cThe focus on adults who are overweight or [have obesity], and with elevated blood pressure poses a challenge to the generalizability of the findings. To enhance the applicability of the results, future studies should strive to include a broader spectrum of participants, encompassing variations in age, weight, and health status.\u201d
\n\u2013 Dr. Tadwalkar<\/p>\n","protected":false},"excerpt":{"rendered":"
ISLAMABAD, JAN 26 (ONLINE): Approximately one in three deaths in the United States is caused by cardiovascular disease (CVD), according to the Centers for Disease Control and Prevention (CDC). A new study indicates that splitting the recommended amount of physical activity between aerobic and resistance […]<\/p>\n
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