Both cardio and strength training offer unique benefits for heart health, and combining the two provides the best overall results. Here’s how each contributes:

Cardio (Aerobic Exercise):

Benefits:

Improves heart and lung efficiency.

Lowers blood pressure and resting heart rate.

Reduces LDL (“bad”) cholesterol and increases HDL (“good”) cholesterol.

Helps with weight management and reduces visceral fat (fat around organs).

Examples: Running, swimming, cycling, brisk walking.

Ideal Frequency: At least 150 minutes of moderate-intensity or 75 minutes of high-intensity aerobic exercise per week (per American Heart Association).

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Strength Training (Resistance Exercise):

Benefits:

Improves muscle mass and metabolism, supporting long-term cardiovascular health.

Enhances blood vessel health and lowers blood pressure.

Helps regulate blood sugar, reducing the risk of heart disease.

Reduces fat around organs when combined with cardio.

Examples: Weightlifting, resistance bands, bodyweight exercises.

Ideal Frequency: Two or more sessions per week, targeting all major muscle groups.

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Which is Better?

For Immediate Heart Benefits: Cardio has a more direct impact on heart and lung efficiency.

For Long-Term Health: Strength training helps maintain muscle mass, metabolic health, and reduces chronic disease risk.

Best Approach: A combination of both. For example, 3-4 cardio sessions and 2-3 strength training sessions weekly.

Why Combination is Key:

Combining cardio and strength training:

Enhances cardiovascular endurance.

Builds stronger muscles to support overall function and longevity.

Reduces risk factors like high blood pressure, obesity, and diabetes.

Consulting a healthcare professional before starting a new exercise program is essential, especially for those with pre-existing heart conditions.