Discover how exercise can help protect your heart and aid weight loss.

According to new research published in the European Heart Journal , endurance exercise is a crucial part of effective weight loss. However, to protect the heart while losing weight, a unique approach to exercise is needed.

The aerobic exercise group and the group combining aerobic exercise and endurance training showed the greatest improvement in all four cardiovascular risk factors.

Scientists at Iowa State University (USA) studied 406 overweight or obese individuals aged 35-70. Participants were divided into three groups: one group focused solely on aerobic exercise, another on strength training, and a third on a combination of both. They participated in these exercises for one hour each time, three times a week, for a year.

In addition, there was a control group that did not exercise.

Researchers assessed participants for four risk factors for cardiovascular disease: systolic blood pressure, bad cholesterol, fasting blood glucose, and body fat percentage.

Both participants and the control group were instructed on the Dietary Antihypertensive (DASH) regimen and asked to self-report their food intake.

The best way to exercise for your heart.

After one year, the results showed that the aerobic exercise group and the group combining aerobic exercise and endurance training showed the greatest improvement in all four cardiovascular risk factors.

To achieve both benefits—cardiovascular health and weight loss—it's best to combine rhythmic and strength training exercises.

Exercise methods that help burn more fat.

Additionally, researchers also found a significant reduction in body fat in all three training groups. However, notably, those in the endurance training group consumed an additional 100-200 calories per day. This suggests that endurance training may help burn more body fat.

Exercises that are good for your heart and help you lose body fat.

However, endurance training alone doesn't offer many cardiovascular health benefits, so to achieve both benefits—cardiovascular health and weight loss—it's best to combine rhythmic and strength training, according to Best Life.

Lead author, Dr. Duck-chul Lee, professor of exercise science at Iowa State University, said: “This study shows that it may be possible to replace half of aerobic exercise (such as walking, running, cycling) with strength training (such as weightlifting, squats, push-ups) to achieve both cardiovascular benefits and weight loss. This combined exercise also offers some other unique health benefits, such as improved muscle mass.”

Source: https://thanhnien.vn/phat-hien-cach-tap-the-duc-giup-bao-ve-tim-va-giam-can-185240822161127902.htm