Running vs. lifting – what's best for men's heart health?

When it comes to heart health, we often assume that cardio is the way to go. It certainly has its advantages but actually, both cardio (like running) and strength training (like lifting weights) are great options for keeping your heart in tip-top condition.

When it comes to which is better, we’re going to have to delve into other factors like your fitness goals, current health status, and lifestyle.

Benefits of running

Simple, low-maintenance, and budget-friendly; running is as practical as it gets. You don’t have to jump straight into marathon-ready shape either, start with brisk walking and steadily work toward jogging/running. As a cardiovascular workout, running, whether at a moderate pace or in intervals, is effective and powerful.

• Your heart is a muscle and running strengthens this muscle, making it more efficient at pumping blood. This is a good benefit, as over time, your resting heart rate is lowered which reduces strain on the heart. 
• You may be one of those who battle with high cholesterol and blood pressure. Running can help because regular aerobic exercise may help reduce LDL ("bad") cholesterol and increase HDL ("good") cholesterol. The positive outcome here is a lower risk of heart disease. 
• Excess weight is a major risk factor for heart disease. Running, in general, burns a good amount of calories, making it a practical way to maintain or lose weight. 
• Running helps keep your blood vessels flexible. This is necessary to help reduce the risk of plaque build-up, and minimise your risk of heart attacks and strokes. 

Running can be fun, social, and bring quick rewards, especially with weight loss, but it can also take a toll on your joints. In some rare cases, it could lead to heart strain in men with pre-existing conditions. 

Weightlifting benefits

A study from 2019 boldly asserted that weightlifting is better for heart health than cardio. Other research also points to the benefits:

• Weightlifting may help reduce the risk of heart disease, even if you’re doing just short sessions, a few times a week.
• Lifting weights could have a hand in regulating blood sugar levels, reducing the risk of Type 2 diabetes which is a major contributor to heart disease. 
• Strengthens the heart muscle. While lifting may not get the heart rate as high as running, it still challenges your cardiovascular system, improving circulation and heart function. 
• Builds lean muscle mass. Muscle burns more calories at rest, helping men maintain a healthy weight and reduce fat accumulation around the heart. 

One downside is that strength training alone doesn’t provide the same level of endurance benefits as running, so it’s best when combined with some form of cardio. 

A combination of running and weightlifting

Combining both types of workout will not only keep your body and heart in good condition; it’s also a good way to ensure you don’t get bored with your exercise routine. With both workouts, you can improve your endurance, boost your metabolism, and lower your risk for heart-related health issues. Strength training also prevents muscle loss, which naturally happens with age. Additionally, incorporating both forms of exercise keeps workouts varied and engaging, preventing burnout.

How to structure your workout:

• Mix it up with two to three days of running or cardio. You can include jogging, cycling, swimming, or HIIT (high-intensity interval training). Aim for at least 150 minutes each week of moderate cardio or 75 minutes of efficient cardio. 
• On alternate days, focus on strength training the major muscle groups. Add movements like squats, deadlifts, push-ups, and rows. 
• Don’t forget recovery days! Your body cannot be in “go mode” 24/7. Take a day off to do light stretches and gentle walking to help with muscle recovery and stress management. 

Good to know

To boost your heart health, there’s no need to choose between running and lifting. You can get the best of both workouts! Aim for a combination of cardiovascular exercise and strength training to protect your heart against heart disease, high blood pressure, and obesity. Whether you prefer pounding the pavement or pumping iron, your heart and health will thank you for staying active.

Disclaimer

This article is for informational purposes only. Always check with your doctor or medical practitioner about any health concerns, before embarking on any fitness or nutrition programme, or using any medication.