Circular strength training is just as good for cardiovascular health as running

silt training is effective for changing body composition and physical strength, and endurance training is especially good for the heart and blood vessels. This is written in textbooks, but it is also added that the positive impact on the health of strength and endurance training partially overlaps. Sports scientists from the University of Pristina in Kosovo report that this overlap is much greater than the textbooks say. They found that strength training can have as many positive cardiovascular effects as the usual endurance training.

Study of the effect of strength training on the heart compared to running
Researchers divided 57 middle-aged 23-year-old female students into 3 groups. During the 8 weeks that the study took, one group (the control group) did absolutely nothing. Another group (the first experimental group) performed endurance training 3 times a week. With each workout, the women ran on the treadmill for 45-60 minutes. As they became more resilient, the researchers increased the slope of the treadmill, thereby increasing the intensity. The second experimental group performed circular training consisting of strength exercises on all major muscle groups 3 times a week. The exercise load also gradually increased.

Detailed information about the training scheme is provided in the table below.

Results: reduced weight, bad cholesterol and glucose
Both the subjects who did circular strength training and the subjects in the treadmill group lost weight, their fat percentage decreased. These effects were the same in both groups.

After 8 weeks, the level of bad LDL cholesterol and glucose was significantly lower in the circular training and treadmill groups than in the control group. And the concentration of triglycerides decreased in all groups, including the control group.

Conclusion: strength training is also good for the heart as cardio
"Our results confirm the positive impact of endurance training performed on a treadmill and circular resistance training on lipid profiles and body composition indicators in adult healthy women," the researchers summarize their findings. "In addition, no differentiated effect was found between the exercise programs used. Since the exercise programs used lasted 8 weeks, it can be concluded that both types of exercise were equally effective in changing the observed parameters of cardiovascular risk."

In addition, the scientists emphasize that before the experiment began, each participant's strength and initial endurance were studied, indicators were monitored and adjustments were made to the training process in order to increase their fitness.

"Overall, this design almost certainly affected the effectiveness of both methods of exercise." - the researchers summarize.

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