How Aerobic & Strength Training Work Together to Protect Your Heart

How Aerobic & Strength Training Work Together to Protect Your Heart

Authors: Therabody Scientists: Tim Roberts, MSc; Rachelle Reed, PhD, MS, ACSM-EP

Heart health is a primary driver and predictor of longevity. Cardiovascular function influences everything from energy levels and metabolic health to cognitive performance and recovery. [1] 

However, heart disease is the leading cause of death worldwide. [2] And it’s estimated that 80-90% of heart disease is preventable through lifestyle factors. [3] The American Heart Association has identified 8 key measures (referred to as Life’s Essential 8) for improving heart health: [4]

  • Eat better 
  • Be more active 
  • Quit tobacco
  • Get healthy sleep 
  • Manage weight 
  • Control cholesterol
  • Manage blood sugar 
  • Manage blood pressure

Physical activity stands out for its ability to impact nearly every aspect of cardiovascular health and overall well-being.  

Here, we’ll break down how exercise protects the heart, strategies to stay active, and recovery practices that help keep you consistently active.

How exercise improves heart health 

Heart health refers to how effectively the heart and vascular system function. This includes how efficiently the heart pumps blood, how flexible and responsive blood vessels are, and how well blood pressure is regulated. [5]  

Regular exercise strengthens the cardiovascular system by asking it to adapt. Aerobic exercise and resistance training contribute to this adaptation in complementary ways. 

 

Aerobic exercise 

Aerobic activity includes brisk walking, cycling, swimming, jogging, or rowing. It strengthens the heart muscle by increasing heart rate, placing a sustained demand on the heart and lungs. The heart adapts to these demands by becoming stronger and more efficient at pumping blood. [6]   

 

Regular cardiovascular exercises:  

  • Increases stroke volume: The heart pumps more blood with each beat, delivering more oxygen-rich blood with less effort. [7] 
  • Lowers resting heart rate: A lower resting heart rate is associated with better cardiovascular fitness and lower risk of heart disease. [8] 
  • Improving endothelial function: The endothelium is the thin inner lining of blood vessels that helps control when arteries widen or constrict. When it functions well, vessels can relax in response to increased blood flow, improving circulation. [9] 
  • Supports healthy blood pressure: An estimated nearly half of all adults in the U.S. have high blood pressure. [10] Through consistent aerobic activity and improving endothelial function, blood vessels can become less constricted, lowering blood pressure. [11]  

 

How much aerobic exercise do you need? According to the Physical Activity Guidelines for Americans, adults should get at least 150 minutes of moderate-intensity aerobic activity a week, which is about 21 minutes a day. Moderate intensity typically means your heart rate is elevated, and you’re breathing harder, but you can still hold a conversation. Also incorporate higher-intensity exercise, aiming for 75 minutes of vigorous activity a week. [12]  

 

Resistance training 

Resistance training involves working muscles against a force. That force can be your own body weight like doing pushups, dumbbells like doing bicep curls, resistance bands, and weight machines. [12] 

Strength sessions increase heart rate and blood pressure as muscles contract and demand oxygen. Over time, the cardiovascular system adapts, building strength, crucial for metabolic health, which is closely tied to heart disease risk. [13] 

Regular resistance training:  

  • Lowers resting blood pressure: Significant decreases in systolic and diastolic blood pressure are seen, especially in those with elevated levels. [14] Exercise consistency is important — it can take eight or more weeks to see a meaningful change. [15] 
  • Improves vascular function: Strength training also reduces arterial stiffness and enhances blood vessel elasticity. Flexible and responsive arteries help slow processes like plaque buildup that can lead to atherosclerosis and other cardiovascular risks. [16] 
  • Reduces chronic inflammation: Low-grade systemic inflammation contributes to the development of atherosclerosis, coronary artery disease, and other heart concerns. Regular resistance training helps lower inflammation, offering some cardioprotection. [17] 
  • Enhances metabolic health: Resistance training supports metabolic health by improving blood sugar regulation and body composition — both of which lower the risk for cardiovascular disease. [18]   

 

How much do you need? The Physical Activity Guidelines for Americans recommend strength training all major muscle groups (i.e., the legs, hips, back, abdomen, chest, shoulders, and arms) at least two non-consecutive days per week. [12]  

 

How to make a heart-healthy routine sustainable 

It’s critical to find a cardiovascular and resistance training schedule that's sustainable for you. Here are a few tips that drive consistency. 

  1. Start where you are: Aim to build gradually. If you’re new to running, starting by running several miles every morning can lead to injuries and mental burnout. Instead, begin with shorter or lighter sessions and progress slowly. Gradual increases in frequency, duration, or intensity help the body adapt safely and sustainably.   
  2. Choose activities you enjoy: The most effective workouts are the ones you’ll actually do — the ones you stick to are often the ones you enjoy. If you enjoy HIIT classes, consider building them into your routine regularly.
  3. Put workouts and activities into your calendar: Treat activity like any other commitment. Putting workouts and activities on your calendar makes them more likely to happen. 
  4.  Make it social: Social support is one of the strongest predictors of sticking with physical activity. [19] Whether that’s going for a walk with friends or heading to a group fitness class, it can add a layer of motivation and joy to the experience.  

 

Proper exercise recovery can help you stay consistent 

Another important factor in staying consistent with activity is proper recovery. This is when your body adapts — muscle fibers repair, blood vessels become more responsive, and the heart becomes more efficient. When soreness and fatigue are better managed, you’re more likely to stick with your routine instead of skipping workouts because your body feels depleted.  

But recovery doesn’t solely mean rest. Here’s how you can help your body recover more efficiently and support your heart in the process. 

  1. Prioritize sleep: Sleep is when much of your physical repair happens. [20] Inadequate sleep is associated with higher blood pressure, impaired blood sugar regulation, and increased inflammation. Aim for 7–9 hours per night, keeping sleep and wake times as consistent as possible. [21] 
  2. Program active recovery days intentionally. Incorporating low-intensity exercise days can help prevent overuse injuries and fatigue. Active recovery, like walking, mobility work, or gentle cycling, supports circulation and tissue repair without adding significant strain. [22]
  3. Leverage recovery tech. Recovery tools can help reduce muscle soreness and improve circulation between workouts. Percussive therapy devices like the Theragun® are designed to support muscle recovery by increasing blood flow to the targeted areas and easing post-exercise stiffness. When soreness is better managed, it’s easier to move well and stay consistent with both aerobic and strength training. [23]
  4.  Manage stress. Psychological stress activates the same systems that drive up heart rate and blood pressure. Over time, chronically elevated stress hormones can impact heart and blood vessel health. Incorporating breathwork, time outdoors, or short mindfulness practices can help shift the nervous system into a more restorative state. [24] 
  5. Support recovery with nutrition and hydration. What you eat and drink after exercise impacts how well your body repairs and adapts. Prioritize eating protein for muscle repair and carbohydrates to restore energy. Stay adequately hydrated even mild dehydration can impair cardiovascular function and performance. [25]

 

Key takeaways  

  • Physical activity is one of eight key lifestyle habits that strongly impact heart health and help reduce the risk of heart disease. 
  • Aerobic exercise supports heart health by strengthening the heart muscle, increasing stroke volume, lowering resting heart rate, and improving blood vessel flexibility. 
  • Resistance training lowers cardiovascular risk, helps reduce blood pressure, improves vascular function, decreases inflammation, and supports metabolic health. 
  • Adults should aim for 150 minutes of moderate-intensity aerobic exercise plus two strength sessions per week (that target all major muscle groups).  
  • Recovery supports consistency and sleep, stress management, rest days, and the right recovery tech can help you stay active long-term.  

 

References:  

  1. Cardiovascular health: Powering longevity through heart-healthy living 
  2. Cardiovascular diseases Overview, WHO INT 
  3. Lifestyle Strategies for Risk Factor Reduction, Prevention, and Treatment of Cardiovascular Disease
  4. Life's Essential 8 
  5. Cardiovascular Disease, Stat Pearls 
  6. Exercise Physiology 
  7. Effect of 12 months of intense exercise training on stroke volume in patients with coronary artery disease. 
  8. Effects of Exercise on the Resting Heart Rate: A Systematic Review and Meta-Analysis of Interventional Studies 
  9. Effect of continuous aerobic exercise on endothelial function: A systematic review and meta-analysis of randomized controlled trials 
  10. High Blood Pressure Facts, CDC  
  11. Effect of aerobic exercise on blood pressure: a meta-analysis of randomized, controlled trials 
  12. Physical Activity Guidelines for Americans 2nd edition  
  13. Resistance Exercise Training in Individuals With and Without Cardiovascular Disease: 2023 Update: A Scientific Statement From the American Heart Association 
  14. Resistance exercise lowers blood pressure and improves vascular endothelial function in individuals with elevated blood pressure or stage-1 hypertension 
  15. Strength training for arterial hypertension treatment: a systematic review and meta-analysis of randomized clinical trials 
  16. Training the Vessels: Molecular and Clinical Effects of Exercise on Vascular Health—A Narrative Review  
  17. Effects of resistance training on the inflammatory response 
  18. The efficacy of resistance exercise training on metabolic health, body composition, and muscle strength in older adults with type 2 diabetes: A systematic review and Meta-Analysis 
  19. Effects of Group Fitness Classes on Stress and Quality of Life of Medical Students 
  20. Sleep Hygiene for Optimizing Recovery in Athletes: Review and Recommendations 
  21. Sleep and cardiovascular disease 
  22. Why low-intensity endurance training for athletes? 
  23. Comparison of Interventional Strategies to Improve Recovery after Eccentric Exercise-Induced Muscle Fatigue 
  24. Association of stress hormones and the risk of cardiovascular diseases systematic review and meta-analysis 
  25. Sports Nutrition: A Handbook for Professionals, 7th Ed. 

     
Back to blog