When it comes to heart health, most of us think of cardio exercises like running or cycling. But recent research suggests that blending aerobic workouts with strength training can be just as effective in reducing cardiovascular disease risks. A study published in the European Heart Journal found that individuals who combined both types of exercise experienced significant improvements in heart health compared to those who only did cardio or strength training alone.
This combination approach not only enhances cardiovascular fitness but also builds muscle strength, leading to better overall health. For example, alternating between a brisk walk and a set of squats can keep your routine interesting and effective. Experts recommend incorporating both aerobic and resistance exercises into your weekly schedule to reap the full benefits.
To optimize heart health, follow a balanced routine that includes both cardio and strength training: aim for at least 150 minutes of moderate aerobic activity (e.g., brisk walking, cycling) per week, and add two strength sessions focusing on major muscle groups. For efficiency, try alternating sets—such as 5 minutes of walking followed by bodyweight exercises like squats or push-ups. This combo improves cardiovascular endurance, supports healthy blood pressure, and boosts metabolic health more effectively than either form alone.