Regular lower-body workouts, encompassing both aerobic and resistance exercises, play a pivotal role in reducing the risk of cardiovascular disease (CVD) for men and women. Engaging in these exercises strengthens the muscles of the lower body and offers comprehensive cardiovascular benefits.

AEROBIC EXERCISES & CARDIOVASCULAR HEALTH
Aerobic activities such as walking, running, cycling, and swimming enhance heart and lung function. These exercises improve blood circulation, lower blood pressure, and reduce bad cholesterol levels, all of which are critical factors in mitigating CVD risk. Research indicates that individuals who engage in regular aerobic exercise experience a significant decrease in cardiovascular mortality and a reduced risk of developing heart disease.
pmc.ncbi.nlm.nih.gov

RESISTANCE TRAINING’S ROLE IN HEART HEALTH
Incorporating resistance training, which includes exercises like squats, lunges, and leg presses, into one’s fitness regimen has been associated with a lower risk of cardiovascular events. A study published in the Circulation journal found that adults participating in resistance training had approximately a 17% lower risk of CVD compared to those who did not engage in such activities.
ahajournals.org

COMBINED EXERCISE APPROACHES
Recent studies suggest that a combination of aerobic and resistance training may offer optimal cardiovascular benefits. For instance, research indicates that splitting the recommended amount of physical activity between aerobic and resistance exercises reduces cardiovascular disease risks as much as aerobic-only regimens.
news.iastate.edu

MECHANISMS BEHIND THE BENEFITS
Regular lower-body workouts contribute to cardiovascular health through several mechanisms:

• Improved Blood Flow: Exercise enhances endothelial function, leading to better blood vessel dilation and circulation.

• Blood Pressure Regulation: Physical activity helps in lowering systolic and diastolic blood pressure, reducing strain on the heart.

• Cholesterol Management: Engaging in regular exercise can lead to favorable changes in lipid profiles, including increased HDL (good cholesterol) and decreased LDL (bad cholesterol) levels.

• Weight Management: Regular physical activity aids in maintaining a healthy weight, which is crucial for cardiovascular health.

RECOMMENDATIONS FOR IMPLEMENTATION
To harness the cardiovascular benefits of lower-body workouts, consider the following guidelines:

• Frequency: Aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise per week, complemented by resistance training sessions on two or more days per week.

• Variety: Incorporate a mix of aerobic and resistance exercises targeting the lower body to ensure comprehensive benefits. • Progression: Gradually increase the intensity and duration of workouts to avoid injury and promote sustained improvement.

• Consultation: Before starting any new exercise regimen, especially for individuals with pre-existing health conditions, it’s advisable to consult with a healthcare provider or fitness professional.

In conclusion, regular lower body workouts are a potent strategy for reducing the risk of cardiovascular disease in both men and women. By integrating aerobic and resistance exercises into your routine, you can achieve significant heart health benefits and enhance overall well-being.

By Terry Barga, NASM CPT