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New Study: Cardio Plus Weights Best for Blood Pressure
27 Sep
Summary
- Combining aerobic and resistance exercise shows greatest blood pressure reduction.
- Circuit training offers significant blood pressure benefits at lower exercise doses.
- Blood pressure benefits increase with exercise volume, then plateau.
Recent research suggests that a combined approach to exercise, integrating both aerobic and resistance training, may be the most effective strategy for reducing high blood pressure. A comprehensive meta-analysis reviewed 159 studies involving nearly 11,000 participants aged 45 and older.
Circuit training, which involves alternating between different exercises with minimal rest, showed the largest reductions in both systolic and diastolic blood pressure. Combined aerobic-resistance training also demonstrated significant benefits.
The study found that blood pressure improvements increased with greater exercise volume, plateauing around 1,200 MET-minutes per week. Circuit training appeared to reach maximum benefits at a lower dose, approximately 580 MET-minutes per week.
Experts suggest that combining exercise types allows individuals to gain benefits from both aerobic and strength training independently. While the findings are promising, researchers emphasize the need for further high-quality studies to establish definitive recommendations.
For individuals looking to support healthy blood pressure, incorporating both endurance and strength exercises into their weekly routine is advised. Those new to exercise should start gradually and prioritize consistency over intensity, listening to their bodies and consulting with a physician if they have existing health conditions.
