Is cardio or strength training better for your heart health? Ask The Doctor

Everyone knows that exercise is good for the heart. But what kind of exercise is most beneficial for optimum heart health—cardio or strength training?

Edward A. Wingfield, MD, Chairman of Cardiology, and Medical Director of the “M. Ghusson Cardiac Catheterization Lab,” Robert Wood Johnson University Hospital Hamilton (RWJUH

Hamilton), an RWJBarnabas Health facility, sheds some light on this decades-old debate.

When it comes to cardio vs. strength training for heart health, is one more beneficial than the other?

The scientific evidence is still building around which form of exercise is best to prevent chronic disease. Historically, aerobic (or cardio) exercise was always recommended for heart and lung health with little attention paid to strength (or resistance) training.

What’s clear now, however, is that strength training is as important to heart health as aerobic exercise and that a combination of both yields the best heart outcomes with regard to blood pressure, body composition, fitness, strength and metabolism. In turn, beneficial change in a person’s physiology yields a lower risk of diabetes, hyperlipidemia (high cholesterol), heart attack and stroke.

What’s the best way to combine these exercises?

Physical Activity Guidelines for Americans, a 2018 report from the Department of Health and Human Services, recommends that each week, adults aged 18 to 64 do at least 150 to 300 minutes of moderate-intensity aerobic activity, 75 to 150 minutes of vigorous-intensity aerobic activity or an equivalent combination of both. Strength training should be performed at least twice a week on nonconsecutive days to allow a period of rest for the muscle groups being stressed.

How does age affect the type of exercise(s) a person should do?

As we age, safety becomes an issue. The aging adult should do both forms of exercise, but participation should take into account chronic medical conditions, such as musculoskeletal disorders, that may place the individual at risk for injury.

For people at risk for falls or with balance issues, resistance exercises, such as chair squats, heel lifts, rowing, resistance bands, bicep curls and shoulder presses, may be effectively and safely performed. Research continues to support strength/ resistance training for older individuals.

What advice do you have for the average person who wants to start an exercise regimen to improve their heart health?

Recommendations are based on age and whether the individual is new to an exercise program. First, choose exercise that you may find enjoyable. Second, set realistic expectations for how often and how long you’ll exercise. Third, choose exercises that you can safely perform. Fourth, consider partnering with others for motivation and socialization. Fifth, communicate with your physicians.

Whoever your heart beats for, our hearts beat for you.

To learn more and/or schedule an appointment with one of New Jersey’s top cardiac specialists at RWJUH Hamilton, visit rwjbh.org/ heart or call (888) 724-7123.

Robert Wood Johnson University Hospital Hamilton, RWJBarnabas Health is located at One Hamilton Health Place, Hamilton. To learn more about Robert Wood Johnson University Hospital Hamilton, visit rwjbh.org/ Hamilton or call (609) 586-7900

Coming up this month at RWJU Hospital Hamilton

For more information, call (609) 584-5900. To register for a program or for schedule changes go to rwjbh.org/ events.

TUESdAy, FEBRUARy 7

Heart Disease Prevention: Congestive Heart Failure. 1 to 2 p.m. Connie Moceri, MSN, RN, AGNP-C, Director of Disease Management and Ann Mancuso, MSN, RN, CHFN, Heart Failure Program Coordinator will provide an overview of this disease, including prevention and treatment.

WEdNESdAy, FEBRUARy 8

Over The Counter Hearing Aids-FAQ-What You Should Know. 10 to 11 a.m. Get the facts on the latest in over-the-counter hearing aids. Learn the facts and get your questions answered by Dr. Lorraine Sgarlato, Au.D., A.B.A., a clinical audiologist with over 40 years of experience in the field of hearing science.

TUESdAy, FEBRUARy 14

Managing Stress and Diabetes. 3 to 4 p.m. This support group is for people living with diabetes. Learn how to cope with stress and diabetes in a healthy way.

ThURSdAy, FEBRUARy 16

Keeping Your Mind Sharp. 1 to 2 p.m. This lecture covers the basics of why our brains change and strategies for improving memory to keep our brains top notch. Presented by Sarah Masco, OTD, OTR/L, CLT-LANA.

MONdAy, FEBRUARy 20

Dance It Out! Also April 10. 1 to 2 p.m. When in doubt, dance the stress out. No experience needed. ALL ages welcome.

WEdNESdAy, FEBRUARy 22

Fall Recovery Day. 10 to 11 a.m. Ketki Vyas, DPT, LANA, Senior Physical Therapist will provide insight on the dynamics of recovering from falls.

Cook For Your Heart. 11 a.m. to 1 p.m. It’s the month of love! There is no better way to express love to yourself or others than through a heart-healthy home cooked meal.

ThURSdAy, FEBRUARy 23

Love Your Crockpot. 11:30 a.m. to 12:30 p.m. Dust off your crockpot, it’s slow cooker season! Explore new recipes and take home ingredients that will make your crock pot a regular counter top occurrence.

M

ON

dAy, FEBRUARy 27

Seasonal Anxiety-Are You Experiencing the Winter Blues? 11 a.m. to noon. Discussion group about dealing with the Winter Blues. Easy tips and different strategies one can employ for coping.

Better Health Programs

These complimentary programs for those ages 65+ will engage your mind, encourage you to move and help you reflect. Registration required for all programs. Call 609.584.5900 or visit us on the web at www.rwjbh.org/events.

ThURSdAy, FEBRUARy 2

Spinal Health & Successful Spine Surgery

Yesterday, Today and Tomorrow Lunch & Learn. 12:30 to 2 p.m. Marc J. Levine, MD will join us for an engaging conversation with Q&A about spinal health and what’s changed in treatment and surgery. Orthopedic and Spine Institute/RWJBH, Director Spine Surgery Program RWJUH/ Hamilton.

WEdNESdAy, FEBRUARy 15

Acoustic Café. 1 to 2 p.m. Sheli Monacchio, CDP, HSAC, ADLS, Senior Vice President, Angelion Mobility & Singer/Songwriter will share her original music over snacks & beverages during this fun-filled time.

ThURSdAy, FEBRUARy 16

Discussions with Sara Ali, MD: Love Your Heart. 1 to 2 p.m. Join Dr. Ali and Friends for a fresh perspective on loving your heart for life!

HAMILTON | $324,900

Welcome to the Crossings at Hamilton Station. Whether you are a commuter, downsizer, first time buyer, or looking for a great alternative to renting, this pristine third floor 2 bedroom, 2 bath Topeka Model is sure to make you feel at home as soon as you arrive. The pride in ownership shines throughout, as the unit’s only ever owner made many updates during their residency.

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TRENTON | $299,999

INVESTORS ALERT! A true 3 family in the Cadwalader area of Trenton. This duplex has a 1 bedroom that is occupied, a two-bedroom occupied, and a three bedroom not occupied. This income producing property needs a little TLC and waiting for the right investor. All three units have separate utilities.

ROEBLING | $469,000

Nature lover’s paradise. Wildlife abounds in this lovely brick rancher on almost a full acre that backs up to a creek in a quiet section of Roebling. The home features 5 bedrooms and 2 full baths, one off the master bedroom, an eat-in kitchen, living room with gas fireplace, a den with a ventless gas fireplace, and a full unfinished walk-out basement. The unfinished basement offers plenty of room for storage and has the washer, dryer and a utility sink.

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BURLINGTON | $249,900

Don’t wait to schedule your appointment to see this adorable family home! Boasting 4 bedrooms and 2 full bath with an eat in kitchen and spacious backyard. The upstairs bedrooms offer built in drawers and storage. Basement also has plenty of storage space and can double as a rec room.

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For more information, contact Linda Carnival at 609-636-5701

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