How combining weight training and aerobic exercise benefits the heart

To combine weight training and aerobic exercises is the best recipe for good heart health. This is confirmed by scholars who, when dedicating themselves in recent years to investigating which of these trainings are the most effective in the treatment and prevention of cardiovascular diseases, concluded that the differences in impact between them are much smaller than those identified between these approaches. isolated and a hybrid program.

According to work conducted by the American Heart Association (AHA), adults who perform aerobic or weight training alone are, respectively, 29% and 18% less likely to develop heart problems than the sedentary adult population.

“When we compare adults who combine the two training sessions with the same sedentary public, the risk reduction is around 40% to 46%”, pointed out the study, indicating better glycemic control and a greater balance between mass gain muscle and fat loss as the main advantages of combined training over more isolated approaches.

Commenting on the survey results, the Smart Fit trainer Bruno Silva states that similar guidelines have served as guidance for the work of physical education professionals for some time.

“An example of the references we have already used are the recommendations of the American College of Sports Medicine (ACSM) which, when pointing out the benefits obtained by combined training for individuals with high blood pressure, suggest a frequency of up to three days a week for exercise and bodybuilding and 5 to 7 days for aerobics”, said Silva.

Bodybuilding is safe for patients with comorbidity

In addition to concluding that the combination of resistance exercise and aerobic work is the most effective way to maintain good heart health, the AHA study demystified something important by pointing out that both are equally safe for patients with or without comorbidity.

One of the authors of the work, professor at the University of Michigan Abbi Lane, states that the list of patients for whom these exercises are not recommended is identical and is made up of individuals with problems such as uncontrolled hypertension, aortic dissection, arrhythmia and Marfan syndrome.

“People with diabetes, controlled high blood pressure, pacemakers and/or defibrillators, previous stroke, musculoskeletal problems and pregnant women should consult their doctor before starting a program,” concluded Lane.

Training to take care of cardiovascular health

Next, Bruno Silva suggests a combined training session of strength training and aerobic exercises to benefit your heart health. Check out!