02/17/2026
Who feels like you need to do a ton of cardio to have a healthy heart?
Yes… aerobic exercise does matter. But research is clear:
Strength training and high-intensity training are powerful tools for cardiovascular health!
Here’s what the science shows:
• Resistance training can lower systolic and diastolic blood pressure (Cornelissen & Smart, 2013, meta-analysis).
• Strength training improves insulin sensitivity and reduces visceral fat, both major cardiovascular risk factors.
• Just 1–2 strength sessions per week is associated with a 40–70% lower risk of cardiovascular events (JAMA Cardiology, 2019).
• HIIT has been shown to improve VO₂ max more effectively than moderate-intensity steady-state cardio (Weston et al., 2014).
• Higher VO₂ max is strongly associated with lower all-cause and cardiovascular mortality.
Translation?
-Muscle is protective.
-Intensity builds capacity.
-A strong heart is trained (not just “cardio’d.”)
The best program isn’t cardio or lifting.
It’s both!
At Friendship Fitness, we program strength and high-intensity interval training intentionally, so you’re not just sweating… you’re building a stronger, healthier heart for the long run.
If you’re ready to train with purpose, come check us out. ❤️
