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When it comes to heart health, many people ask, “Which is better for my heart—aerobic exercise or resistance training?” The good news is you don’t have to choose between them!
Research shows that combining aerobic and resistance training offers incredible benefits for your cardiovascular system.
In this blog, we’ll dive into the heart-healthy benefits of both forms of exercise, dispel some myths about heart health, and provide tips on how to incorporate these workouts into your routine. Plus, we’ll explore how natural supplements like BergeMet’s Citrus Bergamot SuperFruit™ lineup can help you get even better results in your quest for a stronger, healthier heart.
Aerobic exercise (also called “cardio”) is any activity that raises your heart rate and keeps it elevated for an extended period. Popular examples include brisk walking, running, swimming, and cycling. But what exactly makes aerobic exercise so good for your heart?
One of the key reasons why aerobic exercise is essential for heart health is its ability to strengthen the cardiovascular system. When you engage in activities like jogging or swimming, your heart, lungs, and blood vessels become more efficient at delivering oxygen to your muscles, which can help improve endurance and energy levels.
Moreover, regular aerobic exercise helps lower blood pressure and improves circulation. In fact, even moderate activities like brisk walking can reduce the risk of heart disease, making it one of the best exercises for heart health.
Cardiovascular disease is the leading cause of death worldwide, but regular aerobic fitness can significantly reduce this risk. Studies from the American Heart Association show that aerobic exercise helps manage cholesterol levels by lowering LDL cholesterol (the “bad” cholesterol) and raising HDL cholesterol (the “good” cholesterol).
By maintaining healthy cholesterol levels, you can reduce plaque buildup in your arteries, which is a major risk factor for heart disease and high blood pressure.
Another benefit of cardio exercises is that they burn calories, helping with weight management. Maintaining a healthy weight is crucial for heart health, as being overweight increases the risk of hypertension, type 2 diabetes, and heart disease. Regular aerobic fitness can also improve body composition, promoting fat loss while preserving lean muscle mass.
Brisk Walking: Walk at a fast pace for 30 minutes to improve cardiovascular health.
Cycling: Ride a bike, either outdoors or on a stationary bike, to get your heart pumping.
Dancing: Turn on some music and dance to elevate your heart rate while having fun!
While aerobic exercise gets a lot of attention for its role in heart disease prevention, resistance training is equally important. Resistance training involves exercises that build muscle strength, such as lifting weights, bodyweight exercises, and using resistance bands.
Resistance training works to build muscle strength, which can reduce the strain on your heart during physical activities. Strong muscles, especially in the legs and core, help your body move more efficiently, making it easier for your heart to pump blood throughout your body. Over time, this can lead to improved cardiovascular health and increased stamina during activities like aerobic exercise.
By increasing lean muscle mass and reducing fat, resistance training plays a key role in improving your body composition. Research shows that better body composition, particularly lower levels of visceral fat, is linked to reduced risks of heart disease and metabolic disorders. Strength training also boosts your metabolism, helping your body use energy more efficiently during workouts.
Strength training isn’t just for building muscles—it also has a positive impact on blood pressure and cholesterol levels. According to the NIH, people who incorporate resistance training into their routines experience better regulation of blood pressure and improved cholesterol management.
If you’re wondering whether aerobic exercise or resistance training is better for your heart, the answer is both! A study from the National Institutes of Health (NIH) found that combining aerobic exercise with resistance training offers greater benefits than either form of exercise alone.
By mixing aerobic fitness with strength training, you can enjoy the benefits of a stronger cardiovascular system and improved muscle strength. This combination is particularly effective in lowering blood pressure, improving cholesterol levels, and enhancing overall heart health.
Incorporating both types of exercise is the key to maximizing heart-healthy fitness.
There are many myths surrounding heart health and exercise. Let’s clear up a few of the most common misconceptions.
Fact: While aerobic exercise is great for your heart, resistance training is also essential for reducing heart disease risk. A combination of both forms of exercise provides the best results.
Fact: You don’t need hours at the gym to improve heart health. The American Heart Association recommends 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity per week, along with two days of resistance training.
Fact: Even moderate activities like brisk walking can significantly reduce the risk of heart disease. Consistency matters more than intensity!
Fact: While age is a factor, adopting a healthy lifestyle with regular exercise, a balanced diet, and heart-healthy supplements like Citrus Bergamot can reduce your risk of developing heart disease.
While regular exercise is vital for a strong heart, adding natural supplements can help you maximize your efforts. Citrus Bergamot SuperFruit™ is a scientifically-backed supplement that supports cardiovascular health, cholesterol management, and energy metabolism.
By incorporating Citrus Bergamot into your fitness routine, you can enhance your heart health and improve your results from both aerobic and resistance training.
Aerobic exercise and resistance training are both essential for keeping your heart strong and healthy. Whether you prefer walking, cycling, or strength training with weights, finding a balance between the two will provide the greatest benefits for your heart. By incorporating these exercises into your routine and using heart-healthy supplements like Citrus Bergamot SuperFruit™, you can protect your heart for years to come.
Stay consistent, stay active, and remember—your heart deserves the best care.
