The 50:50 Workout Formula That Could Transform Your Heart Health

A groundbreaking 12-month study involving 406 participants has discovered that dividing your workout time equally between cardiovascular exercise and strength training provides the same heart health benefits as doing cardio alone — while offering additional advantages that cardio-only routines can't match.

This finding challenges the long-held belief that cardiovascular exercise is the ultimate heart protector, suggesting instead that a balanced approach might be the key to optimal heart health.

What Makes the 50:50 Formula So Effective?

Researchers at Iowa State University conducted one of the longest and largest supervised exercise trials to date, randomly assigning participants to four groups: no exercise, cardio only, resistance training only, or a combination of both cardio and resistance training. Each exercise group worked out for one hour, three times per week, for an entire year under professional supervision.

The results were striking. All exercise groups showed significant decreases in body fat compared to the control group, which is crucial since every 1% reduction in body fat is associated with substantial health improvements:

• Hypertension Risk: 3% lower risk of high blood pressure
• Cholesterol Management: 4% lower risk of high cholesterol levels
• Metabolic Health: 8% lower risk of metabolic syndrome

"People are increasingly understanding the importance of strength training. But keeping up cardio is important too," says Bryce Hastings, Les Mills Head of Research.

Why Cardio Alone Isn't Enough Anymore?

While cardiovascular exercise has long been considered the gold standard for heart health — and for good reason, given its direct impact on blood pressure and heart efficiency — recent research suggests this approach may be incomplete. A previous 11-year study found that people who lifted weights twice a week had roughly 50% lower risk of heart attack or stroke compared to those who didn't, even without frequent aerobic exercise.

However, the Iowa State study revealed an important nuance: doing nothing but strength training for the same duration is unlikely to provide the same heart health benefits as the combined approach. The magic appears to be in the balance.

How Does This Compare to Real-World Running Benefits?

The practical benefits of consistent cardiovascular exercise become clear when examining real-world experiences. One fitness enthusiast who committed to running 20 minutes daily for over six months experienced remarkable improvements, going from feeling breathless after 10 minutes to completing a 5-kilometer run in under 35 minutes.

The daily running routine delivered multiple benefits beyond cardiovascular fitness:

• Mental Health Boost: The "runner's high" created by endorphins and endocannabinoids provided lasting mood improvements
• Enhanced Focus: Morning runs improved concentration and work performance throughout the day
• Better Sleep Quality: Physical exertion from running led to faster, deeper sleep

"Just 20 minutes makes me happier and more relaxed throughout the day," explains Anya Culling, a qualified running coach who works with Runna.

What Should Your Weekly Routine Look Like?

Based on the research findings, the optimal approach involves splitting your weekly exercise time equally between cardiovascular activities and strength training. The Iowa State study showed that even short durations of less than an hour per week can provide substantial cardiovascular benefits, making this approach accessible for most people.

For practical implementation, experts recommend doing the strength component of your workout first, so your stabilizing muscles aren't fatigued when you move to resistance exercises. This sequencing helps maintain proper form and reduces injury risk while maximizing the benefits of both exercise types.