A workout that combines cardio and strength training may be especially helpful for lowering blood pressure in middle-aged and older adults, according to researchers who analyzed results from 159 clinical trials involving more than 10,800 people.
Researchers analyzed 159 randomized controlled trials involving more than 10,800 adults. They found that all of the major types of exercise studied were associated with lower blood pressure, but workouts that integrated aerobic activity with resistance training showed particularly promising results.
Circuit training produced the largest estimated reduction in systolic blood pressure in the main analysis. These workouts typically alternate activities that raise the heart rate with resistance exercises such as lifting weights, often with relatively short breaks between exercises. Combined workouts that included separate periods of aerobic and resistance exercise also performed well.
The researchers found that blood-pressure improvements generally increased as people exercised more, before eventually leveling off. However, they cautioned that the evidence for circuit training was more limited than for some other forms of exercise, and differences in study quality make it too early to conclude that one workout is best for everyone.
The findings add to evidence that people do not necessarily have to choose between cardio and strength training for heart health. Walking, cycling or other aerobic activity combined with resistance exercises may offer benefits from both types of movement. People with cardiovascular disease or those who have been inactive should talk with a healthcare professional before making major changes to their exercise routine.
