Your Heart’s Best Friends: Why Cardio and Strength Training are the Ultimate Duo
February is Heart Month, a time to turn our attention to that incredible, tireless muscle beating within us. Often, when we think of “heart health,” we picture brisk walks, jogging, or cycling. While aerobic exercise is undeniably crucial, it’s only half the story.
As a Registered Massage Therapist, I see daily how the interconnectedness of our bodies—muscles, joints, and our cardiovascular system—dictates how we feel. Modern research is now confirming what many in the manual therapy world have long suspected: resistance training is just as vital for your heart as traditional cardio.
Understanding the Terms
Cardiovascular System: This is your body’s transportation network: the heart (the pump), blood vessels (the roads), and blood (the cargo). Its job is to deliver oxygen and nutrients while whisking away carbon dioxide and cellular waste.
Aerobic Exercise (Cardio): Activities that get your heart rate up for an extended period, like walking, swimming, or cycling. This strengthens the heart muscle and improves its efficiency.
Resistance Training (Strength Training): Working your muscles against a force (weights, bands, or bodyweight). While it might not leave you breathless in the same way, its cardiovascular benefits are profound.
Why Your Heart Needs Both: The Evidence
For years, cardio was the undisputed king of heart health. However, a landmark 2023 Scientific Statement from the American Heart Association notes that resistance training is just as safe and effective for improving cardiovascular health, even for those with existing conditions.
Here is why a balanced approach is your heart's greatest ally:
The "Half-and-Half" Win: A large-scale 2024 study published in the European Heart Journal followed over 400 adults for a year. They found that splitting your workout time 50/50 between aerobic and resistance training provided the exact same reduction in cardiovascular risk factors as doing cardio alone, but with the added benefit of increased muscle mass.
Targeting "Heart Fat": Research in JAMA Cardiology (2019) revealed a unique benefit: while both types of exercise reduce fat, resistance training specifically reduced pericardial fat (the fat directly surrounding the heart) by up to 31%. This type of fat is a direct risk factor for heart disease.
The "Second Heart": As an RMT, I’m well aware of the Skeletal Muscle Pump. Your muscles, especially in your legs, act like a "second heart" by helping pump blood back up to the chest. Strengthening these muscles through resistance training makes this return trip easier, reducing the overall workload on your heart.
Systemic Health as We Age
Integrating both types of exercise becomes even more critical as we navigate the years.
Fighting Sarcopenia: We naturally lose muscle mass as we age. Resistance training is the primary defence against this, preserving the strength and mobility required to stay active enough to do cardio.
Blood Pressure & Glucose: Resistance training improves how our bodies handle sugar. A 2024 review in Integrated Blood Pressure Control found that combining both modalities had a significantly greater impact on reducing insulin resistance than either one alone.
Vascular Flexibility: Strength training has been linked to improved "vascular reactivity", the ability of your blood vessels to dilate and constrict as needed. Which is a key marker of long-term heart health.
My RMT Perspective: It’s All Connected
From my treatment table, I see the benefits of integrating both routines. Muscles that aren't challenged become stiff, affecting your posture, circulation and pain levels. When your muscles are strong, they support your joints better, allowing you to walk, run, and move without pain.
This Heart Month, let’s broaden the definition of a "healthy heart." Aim for a mix: find a cardio activity you enjoy, and incorporate resistance training (like bands, weights, or even squats at home) twice or more a week. Your heart—and your joints—will thank you for years to come.
This blog post was partially developed using AI to generate ideas and refine the structure. The author made the final edits and choices
This is not medical advice. Please speak to your health care practitioner before starting any activity, or trying any treatment options.
