Weights or Cardio: Which Lowers Cholesterol?

Which workout is more effective at lowering cholesterol: weights or cardio?

Story Snapshot

  • Cardio more effectively lowers LDL and triglycerides.
  • Both cardio and weight training raise HDL cholesterol.
  • Combining cardio and weights yields the best results.
  • Scientific reviews support a balanced exercise approach.

The Role of Cardio in Cholesterol Management

Aerobic exercise, or cardio, is often highlighted for its ability to lower LDL (“bad”) cholesterol and triglycerides. Studies show that cardio exercises like running, cycling, or swimming have a significant impact on these lipid levels. The mechanism involves the usage of triglycerides for energy and improved activity of enzymes like lipoprotein lipase, which helps clear fats from the bloodstream. Regular cardio sessions can reduce LDL by approximately 7 mg/dL and triglycerides by 8 mg/dL.

The impact of aerobic exercise isn’t just about lowering the bad cholesterol; it also enhances the function of HDL (“good”) cholesterol. HDL helps remove cholesterol from your arteries, a process known as cholesterol efflux. Cardio is especially effective when performed at higher intensities or for longer durations, maximizing the benefits on cholesterol levels.

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The Benefits of Weight Training

Weight training, while traditionally associated with building muscle, also plays a role in cholesterol management. Resistance exercises can increase HDL levels similarly to cardio. These exercises might include activities such as lifting weights or using resistance bands. The improvements, however, are often linked to changes in body composition, as resistance training helps reduce body fat and increase lean muscle mass, which indirectly benefits cholesterol profiles.

Though not as potent as cardio in lowering LDL directly, weight training contributes to overall cardiovascular health. It helps regulate blood pressure, improve insulin sensitivity, and enhance metabolic function. Therefore, incorporating moderate to high-intensity resistance training (75-85% of your one-repetition maximum) is recommended alongside aerobic activities.

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The Power of Combined Training

Combining both aerobic and resistance training is the most effective strategy for cholesterol management and overall heart health. Research suggests that a balanced program incorporating both types of exercise can rival the benefits of cardio alone in reducing cardiovascular disease risk factors. This approach provides the advantages of lowering LDL and triglycerides while simultaneously raising HDL levels.

Such a regimen not only helps manage cholesterol but also addresses other risk factors for cardiovascular diseases, such as hypertension and metabolic syndrome. The key is not just in the type of exercise, but in the total energy expenditure and intensity of the workouts. This combined strategy aligns with guidelines recommending at least 150 minutes of moderate aerobic exercise per week and two or more days of resistance training.

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Sources:

Men’s Health
Sports Medicine Review
Iowa State University
RWJBarnabas Health
Baylor Scott & White Health

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