February is National Heart Month, and while we all know that physical activity is good for our heart, you might wonder while you’re exercising or as you’re preparing an exercise plan: “Is endurance or resistance training better for my heart?”
First, it’s important to understand the differences between the two, says Lucas Bartlett, LAT, ATC, supervisor and program manager for Northern Light Sports Health.
“Endurance exercise, which we typically think of as ‘cardio’ like jogging, running, or biking, uses the aerobic system, which uses oxygen as its energy source,” says Bartlett. “Resistance training, which is high intensity movements in short bursts like weightlifting, body weight exercises, or sprinting, uses the anaerobic system, which relies on stored energy sources for those quick bursts.”
With endurance exercise, Bartlett says it’s important to take your max heart rate into consideration. Though it differs for every individual based on your age and physical capabilities, it can help determine the right intensity and avoid pushing yourself too hard so that you get the most benefit from the work you put in.
Unlike endurance exercise, where you can feel your heart rate consistently elevate, resistance training will spike your heart rate, and then it will return to normal while you rest, after which you’ll perform another set, and it will spike again.
Think of it like this: Endurance training will elevate your heart rate and keep it there in a straight line, more or less, whereas resistance training is more of a rollercoaster for your heart rate.
So, what does all that mean for your heart?
“At the end of the day, both are effective in promoting heart health and longevity,” says Bartlett. “Especially in older populations, as long as you’re working within parameters that are safe for you.”
Ultimately, the path of activity you choose should be based on your own personal goals, and what feels best for you. You should also consult your primary care provider if you have any questions about your exercise routine to ensure your plan is safe and effective for you. Bartlett also notes that it’s good to mix up your routine so that you’re not always doing the same thing and taxing the same muscles or systems.
“A body in motion stays in motion,” adds Bartlett. “When you stop moving, that can be detrimental to your body and your heart.”
Visit us at https://northernlighthealth.org/heart-health