Strength training: Your heart's new best friend

For decades, aerobic exercises like jogging and cycling were believed to be the primary drivers of heart health. However, emerging research indicates that resistance training, including activities like deadlifts and squats, provides substantial cardiovascular benefits.

A recent extensive study tracked over 117,000 women for more than 14 years. It revealed that women between 48 and 66 who engaged in at least two hours of strength training per week experienced a 20 percent reduction in major cardiovascular disease risk.

Furthermore, these women showed a 44 percent lower risk of myocardial infarction compared to those who did no strength training. Each additional hour of strength training per week correlated with a 5 percent decrease in cardiovascular disease risk, according to Dr. Meagan Wasfy.

Experts explain that muscles are metabolically active tissues that stimulate vessel function, allowing them to relax and dilate more efficiently. This reduces the workload on the heart and lowers blood pressure. Building muscle also aids in reducing body fat and clearing glucose from the blood, positively impacting insulin resistance and diabetes.

The American Heart Association now recognizes that adults who strength train have a significantly reduced risk of all-cause mortality and cardiovascular disease. While strength training can improve aerobic capacity, maintaining aerobic endurance may still require activities like running or cycling.

Experts recommend at least two strength-training sessions per week, totaling approximately two hours. The focus should be on working both upper and lower body with progressive overload. For those new to exercise, starting with one 20-minute session per week can yield significant gains.