When it comes to staying fit and keeping your heart healthy, the debate between cardio and weight training is a common one. While both forms of exercise offer their own benefits, understanding what your heart truly needs can help you choose the right approach for your fitness goals.
Cardiovascular or aerobic exercise—such as brisk walking, gentle jogging, swimming, or outdoor games—is widely recommended for preventing heart disease. These activities should ideally be done for 30 to 40 minutes a day, four to five times a week.
According to Dr Rakesh Rai Sapra, programme clinical director and head of cardiology at Marengo Asia Hospitals, Faridabad, more strenuous forms of exercise like marathon running are generally not necessary for maintaining a healthy heart.
"If someone is already engaged in more intense activities regularly, that’s certainly beneficial and can be continued," he explains. "However, one should avoid diving into strenuous physical activity if they’re not accustomed to it."
Dr Sapra stresses the importance of gradually building up endurance: "It's essential to increase exercise levels in line with improving stamina. Pushing the body too far, too fast can do more harm than good."
When it comes to resistance or weight training, Dr Sapra points out that its primary role is muscle strengthening rather than heart health. "This type of exercise is particularly useful in countering the natural loss of muscle mass that comes with age, but it doesn’t offer specific cardiac benefits," he says.
In a nutshell, Dr Sapra says that while both forms of exercise have their place, the overall benefits of cardio or aerobic activities far outweigh those of resistance training when it comes to heart health.
"Cardio exercises help lower blood pressure, blood sugar, and cholesterol levels and are also the go-to option for weight management. Weight training can complement these benefits, but on its own, it’s not sufficient for preventing heart disease or aiding weight loss."
Ultimately, a balanced fitness regimen that includes both forms of exercise—tailored to an individual’s needs and fitness level—can offer comprehensive health benefits, but cardio remains the cornerstone for a healthy heart.
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