Cardiovascular health is a key pillar of longevity and quality of life. With heart disease consistently ranking as the leading cause of death globally, understanding how to maintain a healthy heart is more crucial than ever. Exercise is a central component of cardiovascular disease prevention, but not all workouts affect the heart in the same way. Two dominant types of exercise—cardiovascular (aerobic) training and resistance (strength) training—have long been compared for their unique benefits. Traditionally, cardio was viewed as the gold standard for heart health, while resistance training was seen as a method to build muscle and improve strength. However, as research deepens, this binary view is shifting.

Recent evidence suggests that both cardio and resistance training contribute significantly to cardiovascular health—but in different ways. Moreover, combining the two may yield the most robust health outcomes. This article delves into the science behind each form of exercise, compares their impacts on cardiovascular health, and provides practical guidance for integrating both into your fitness routine for optimal heart function and longevity.

Cardiovascular Training: A Time-Tested Strategy for Heart Health

Cardiovascular, or aerobic, training encompasses activities that raise your heart rate and keep it elevated over a sustained period. Common forms include running, brisk walking, cycling, swimming, and dancing. The primary cardiovascular benefits of these exercises are well-established and include improved heart efficiency, reduced resting heart rate, better oxygen utilization, and lowered blood pressure.

How Cardio Benefits the Heart

When you engage in aerobic exercise, your heart muscle strengthens, allowing it to pump blood more effectively. Over time, this leads to physiological adaptations such as:

• Increased cardiac output
• Improved endothelial function (the lining of blood vessels)
• Enhanced capillary density in muscles
• Lowered LDL (bad) cholesterol and increased HDL (good) cholesterol
• Improved insulin sensitivity and glucose metabolism

These changes reduce the risk of conditions like hypertension, stroke, and atherosclerosis. A 2023 systematic review published in Circulation by the American Heart Association noted that moderate to vigorous aerobic activity for 150–300 minutes per week significantly reduces the risk of cardiovascular disease by up to 30% (Paluch et al., 2023).

Limitations of Cardiovascular Training

Despite its strengths, cardio isn’t a cure-all. Excessive aerobic training, especially without resistance training, may lead to muscle loss or plateaued gains in metabolic health. Additionally, overtraining without adequate recovery can elevate cortisol levels, potentially increasing inflammation and impairing cardiovascular recovery.

Resistance Training: More Than Muscle

Resistance training, often involving weights, resistance bands, or bodyweight exercises, is designed to increase muscular strength and endurance. While traditionally underappreciated in heart health discussions, recent studies have elevated its status as a valuable ally in cardiovascular disease prevention.

Cardiovascular Benefits of Resistance Training

Emerging research shows that resistance training can positively influence several key markers of heart health. These include:

• Reduced systolic and diastolic blood pressure
• Improved lipid profiles
• Enhanced vascular function
• Reduced visceral fat
• Increased lean muscle mass, which improves metabolic rate

In a 2024 study from the European Heart Journal, participants who engaged in resistance training two to three times per week saw meaningful reductions in both blood pressure and LDL cholesterol levels—benefits that rival those achieved through moderate-intensity cardio alone (Lee et al., 2024).

Additionally, muscle mass acts as a metabolic sink for glucose, aiding in the regulation of blood sugar levels—a vital component of cardiovascular health.

Key Differences from Cardio

Unlike aerobic exercise, which focuses primarily on the heart and lungs, resistance training stimulates fast-twitch muscle fibers and contributes to structural support for joints and bones. It also supports hormonal balance by increasing testosterone and growth hormone levels—both of which play a role in cardiovascular function, particularly in aging populations.

However, resistance training alone may not sufficiently elevate heart rate for long durations, which is essential for some cardiovascular benefits like VO₂ max improvement.

A Comparative Look: Cardio vs Resistance Training for Heart Health

To understand the distinct and overlapping effects of both exercise types on cardiovascular health, the table below presents a comparative summary based on current research.

Source: AHA, European Heart Journal, Harvard Health Publishing, Cleveland Clinic (2023–2025).

As the data suggest, while both exercise modalities offer cardiovascular benefits, they target different aspects. Cardio excels in aerobic conditioning and endurance, while resistance training strengthens the musculoskeletal system and supports metabolic and vascular health.

The Synergistic Approach: Why Combining Both Is Ideal

Rather than choosing between cardio and resistance training, the most compelling research now supports a hybrid model. A 2024 study published by Iowa State University revealed that individuals who divided their weekly workout time between aerobic and resistance training had lower cardiovascular disease markers than those engaging in either type alone (News Iowa State, 2024).

Combined Training Enhances Heart and Muscle Health

This dual approach offers several advantages:

• Complementary cardiovascular effects: Cardio improves cardiac endurance, while resistance training enhances vascular health through increased arterial elasticity and blood flow.
• Balanced metabolic regulation: Aerobic activity improves glucose uptake, while strength training boosts long-term metabolic rate via increased muscle mass.
• Improved adherence and variety: Mixing training styles prevents boredom and reduces risk of overuse injuries.
• Enhanced fat loss and body composition: Resistance training preserves lean mass during weight loss, amplifying the effects of cardio.

In fact, guidelines from the American Heart Association now emphasize the value of both forms of exercise for heart health and longevity.

Practical Guidelines: How to Structure a Balanced Routine

Designing an effective and sustainable exercise regimen doesn’t require marathon sessions or heavy lifting marathons. The goal is consistency and variety.

Weekly Recommendations

According to the American Heart Association and World Health Organization:

• Cardiovascular Exercise: Aim for 150–300 minutes of moderate-intensity aerobic activity or 75–150 minutes of vigorous-intensity cardio weekly.
• Resistance Training: Perform full-body strength training 2–3 times per week, targeting all major muscle groups.

Sample Weekly Plan

This type of schedule balances recovery with intensity, promoting heart health while preventing fatigue and injury.

Special Considerations by Age and Health Status

Older Adults

As we age, both muscle mass and cardiovascular capacity decline. Combining resistance and aerobic training is especially crucial for maintaining independence, preventing falls, and reducing age-related heart disease risk. Research published in The BMJ (2025) shows that older adults who performed combined training improved functional mobility and heart rate variability—a marker of cardiovascular resilience.

People with Cardiovascular Conditions

For individuals already diagnosed with hypertension, heart failure, or coronary artery disease, exercise should be prescribed and monitored carefully. Supervised cardiac rehabilitation programs that incorporate both aerobic and resistance exercises are now widely recommended. A recent 2025 Cleveland Clinic review highlighted that resistance training enhances recovery outcomes when added to standard cardiac rehab.

The Role of HIIT and Circuit Training: The Best of Both Worlds?

High-Intensity Interval Training (HIIT) and circuit-style workouts are gaining popularity as efficient methods to combine cardio and resistance elements. These modalities elevate heart rate while incorporating resistance-based movements, such as squats, push-ups, and kettlebell swings.

Studies show that HIIT may produce similar cardiovascular improvements in half the time of steady-state cardio while also building strength. For time-constrained individuals, these hybrid sessions offer maximum return on investment.

However, because HIIT is more physically demanding, beginners or those with health conditions should consult a physician before starting.

Conclusion

The debate between cardio and resistance training isn’t about choosing one over the other—it’s about leveraging the unique strengths of both. Cardiovascular exercise remains essential for improving heart and lung function, enhancing circulation, and reducing overall cardiovascular risk. Resistance training, once overlooked in this domain, is now recognized for its powerful contributions to blood pressure regulation, vascular health, and metabolic stability.

Together, these forms of exercise create a comprehensive fitness strategy that supports long-term cardiovascular health, muscle integrity, and overall vitality. Whether you’re a seasoned athlete or just starting your fitness journey, the best path forward for heart health lies in balance. Incorporating both cardio and resistance training into your weekly routine isn’t just ideal—it’s essential.

References

Paluch, A. E., Boyer, W. R., Franklin, B. A., et al. (2023). Resistance Exercise Training in Individuals With and Without Cardiovascular Disease: 2023 Update: A Scientific Statement From the American Heart Association. Circulation. https://doi.org/10.1161/CIR.0000000000001189

Lee, D. C., Brellenthin, A. G., Lanningham-Foster, L., Kohut, M., & Li, Y. (2024). Half-Cardio, Half-Strength Training Reduces Cardiovascular Disease Risks. European Heart Journal.

Cleveland Clinic. (2025, March). Cardio or Strength Training: Which Is Better? https://health.clevelandclinic.org/cardio-vs-strength-training

News Iowa State. (2024, Jan). New Research Finds Half-Cardio, Half-Strength Training Reduces Cardiovascular Disease Risks. https://www.news.iastate.edu/news/2024/01/17/cardio-strength

BMJ. (2025). The Benefits of Adding Resistance Training to Cardiovascular Rehab. https://blogs.bmj.com/bjsm/2025/01/24/the-benefits-of-adding-resistance-training-to-cardiovascular-rehab

Harvard Health Publishing. (2024). Push Past Your Resistance to Strength Training. https://www.health.harvard.edu/heart-health/push-past-your-resistance-to-strength-training