Exercise For Longevity

New research showed that combining resistance training and aerobic activity effectively reduces heart disease risks and increases lean body mass. For one year, researchers at Iowa State University studied 406 male and female participants between 35 and 70 years old, overweight or obese and with high blood pressure. They collected biomarker data related to heart disease risk factors. Participants did no exercise, only aerobic, only resistance training or combined aerobic and resistance training.

The data analysis showed that all exercise group members reduced heart disease risks. While aerobic exercisers most improved maximal rate of oxygen consumption, or VO2 max, the combined training members lowered risks and gained lean body mass and muscular strength.

They found that you can replace half of your aerobic workout with strength training to get the same cardiovascular benefits. The combined workouts also offers unique health benefits like muscle improvement.