According to a new study published in the European Heart Journal, resistance training is an important part of effective weight loss. However, to protect the heart and lose weight at the same time, there must be a unique way to exercise.
The aerobic exercise group and the combined aerobic and resistance training group had the greatest improvements in four cardiovascular risk factors.
Scientists at Iowa State University (USA) studied 406 overweight or obese people between the ages of 35 and 70. Participants were divided into three groups: One group did only aerobic exercise, one group did only resistance training, and one group did both. They participated in these exercises for 1 hour each time, 3 times a week, for a year.
There was also a control group that did not exercise.
Researchers assessed participants on four risk factors for cardiovascular disease: systolic blood pressure, bad cholesterol, fasting blood sugar, and body fat percentage.
Both participants and the control group were instructed on the Dietary Approaches to Stop Hypertension (DASH) diet and asked to self-report their food intake.
The best way to exercise for your heart
After one year, results showed that the aerobic exercise group and the combined aerobic and resistance training group had the greatest improvements in four cardiovascular risk factors.
To get both benefits - good for the heart and weight loss, it's best to combine aerobic and strength training.
How to exercise to lose more fat
Additionally, the researchers found a significant reduction in body fat in all three exercise groups. However, notably, those in the resistance training group consumed an additional 100 to 200 calories per day. This means that resistance training may help burn more body fat.
How to exercise to improve your heart health and reduce body fat
However, endurance exercise alone does not provide many cardiovascular health benefits, so to achieve both benefits - good cardiovascular health and weight loss, it is best to combine aerobic and strength training, according to Best Life.
This study shows that replacing half of your aerobic exercise (such as walking, running, cycling) with strength training (such as weight training, squats, push-ups) can achieve both cardiovascular benefits and weight loss, said lead author Dr. Duck-chul Lee, a professor of exercise science at Iowa State University. This combination of exercises also offers some unique health benefits, such as improved muscle tone.
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