A significant study from Iowa State University, published in the European Heart Journal, has made notable advancements in understanding how different types of exercise affect cardiovascular health, particularly for overweight or obese individuals.
This research, one of the longest and largest of its kind, examines the impacts of aerobic, resistance, and combined exercise regimens.
The study, led by Duck-chul Lee, a professor of kinesiology at Iowa State, involved 406 participants between the ages of 35 and 70, all either overweight or obese with elevated blood pressure.
They were divided into four groups: no exercise, aerobic only, resistance only, or a combination of aerobic and resistance exercises. Each exercise group underwent supervised one-hour workout sessions three times a week for a year.
A key finding of the study is that dividing the recommended physical activity between aerobic and resistance exercises offers the same cardiovascular benefits as an aerobic-only regimen. Surprisingly, resistance exercise alone did not yield similar heart health benefits.
Lee emphasizes the flexibility of the combined workout regimen, highlighting its suitability for those who find aerobic exercises monotonous or physically challenging due to joint pain.
The study’s approach also accommodates individuals with limited time for exercise, suggesting a feasible solution to incorporate both cardio and strength training without additional time commitment.
The Iowa State research team aimed to provide insights for the approximately 2 billion adults globally who are at increased risk of cardiovascular disease due to overweight or obesity.
The trial meticulously monitored various health parameters and lifestyle habits. Participants’ body fat, blood pressure, cholesterol levels, and fasting glucose were measured at the beginning, halfway, and end of the study. These factors are crucial indicators of cardiovascular disease risk.
Notably, all three exercise groups showed a significant decrease in body fat compared to the control group, with the study linking every 1% reduction in body fat to a 3-8% lower risk of developing hypertension, hypercholesterolemia, and metabolic syndrome.
The study also observed improvements in VO2max, an indicator of aerobic fitness, in the aerobic-only group, while muscular strength gains were more evident in the resistance-only group.
However, those in the combination exercise group showed enhancements in both aerobic fitness and muscular strength.
Lee’s findings are in line with current physical activity guidelines from major health organizations, which recommend a mix of aerobic and resistance exercises.
Yet, these guidelines lack specifics on the duration of strength training sessions needed to reap health benefits.
To further this research, Lee plans to conduct another extensive study comparing the effects of varying lengths of resistance exercise sessions, combined with moderate-intensity aerobic exercise, to determine the most effective and practical regimen for individuals with obesity.
This comprehensive study underscores the significance of incorporating both aerobic and resistance exercises into fitness routines, especially for those at higher risk of cardiovascular diseases, offering valuable insights for public health practices and recommendations.
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The research findings can be found in European Heart Journal.
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