JAKARTA – Maintaining a healthy heart is not a concern solely for older adults; it’s a habit that should be cultivated from a young age. Two types of exercise consistently recommended by health professionals for cardiovascular well-being are cardiovascular activities and weight lifting. Despite their recognized benefits, a common misconception persists among the public, with many mistakenly believing that cardiovascular exercises are the sole path to a healthy heart, while overlooking the significant contributions of strength training. This nuanced understanding is crucial for a holistic approach to heart health, as underscored by leading medical experts.
Dr. Bobby Arfhan Anwar, a specialist in Cardiology and Vascular Medicine, recently shed light on this topic during a podcast episode with popular Indonesian content creator Raditya Dika, which was subsequently shared on his personal Instagram account. Dr. Bobby emphasized that both cardiovascular and strength training exercises play vital roles in safeguarding heart health, a stance aligned with the official guidelines issued by the Indonesian Heart Association (PERKI).
“Many individuals tend to lean towards a single type of exercise. They might say, ‘Oh, I’ll just do cardio, no need for weights, no need for heavy lifting,’ or conversely, ‘Strength training is enough for me, I don’t need cardio.’ However, according to the guidelines and recommendations from the Indonesian Heart Association, PERKI, both are highly recommended,” stated Dr. Bobby, as quoted on Sunday, July 18, 2026.
He further elaborated on the distinct yet complementary benefits of each exercise modality. While cardiovascular exercise is widely acknowledged for its direct positive impact on the heart, he explained that weight lifting contributes to cardiac health through indirect mechanisms. The primary benefits of weight lifting, he noted, are concentrated on enhancing the skeletal structure and muscle strength of the human body. However, the physiological adaptations that occur as a result of strength training have profound implications for cardiovascular function.
The Synergistic Benefits of Cardio and Strength Training for Cardiac Health
Cardiovascular exercises, often referred to as aerobic exercises, are characterized by sustained, rhythmic activities that elevate heart rate and breathing. Examples include running, cycling, swimming, brisk walking, and dancing. These activities directly improve the efficiency of the heart and lungs, enhance blood circulation, and help manage key risk factors for heart disease such as high blood pressure, elevated cholesterol levels, and excess body weight.
A landmark study published in the Journal of the American Heart Association in 2024, which analyzed data from over 50,000 participants, demonstrated that individuals who engaged in both moderate-to-vigorous intensity cardio and strength training experienced a significantly lower risk of cardiovascular events, including heart attacks and strokes, compared to those who only performed one type of exercise. The study found a 30% reduction in the risk of cardiovascular disease for individuals who met recommendations for both aerobic and muscle-strengthening activities.
Weight lifting, or resistance training, involves using weights, resistance bands, or bodyweight to build muscle strength and endurance. While its most apparent benefits are increased muscle mass and bone density, the systemic effects are equally significant for cardiovascular health. When muscles contract against resistance, they require more oxygen and nutrients, which stimulates the cardiovascular system to work more efficiently. This increased demand leads to adaptations such as improved blood vessel elasticity, enhanced insulin sensitivity, and a reduction in visceral fat, all of which are crucial for a healthy heart.
Dr. Anwar’s assertion aligns with broader scientific consensus. Research published in the journal Circulation in 2025 indicated that the combination of aerobic exercise and resistance training was associated with greater improvements in cardiovascular risk factors, such as improved lipid profiles (lower LDL cholesterol and higher HDL cholesterol) and better blood glucose control, compared to either exercise modality alone. This suggests a synergistic effect where the benefits of one type of exercise are amplified when combined with the other.
Addressing Common Misconceptions and Promoting a Balanced Approach
The prevalent misconception that cardio is the sole determinant of heart health often leads to an imbalanced fitness regimen. This can stem from a limited understanding of exercise physiology or a focus on aesthetic goals over comprehensive health. For instance, individuals solely focused on weight loss might overemphasize prolonged cardio sessions, potentially neglecting the benefits of strength training for metabolic health and bone density. Conversely, those primarily interested in muscle building might engage in intense weightlifting without adequate cardiovascular conditioning, leaving their heart vulnerable to strain.
The PERKI guidelines, as referenced by Dr. Anwar, provide a robust framework for promoting heart health. These guidelines typically recommend at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week, along with muscle-strengthening activities that involve all major muscle groups at least two days per week. This dual approach ensures that individuals benefit from both the aerobic conditioning of cardio and the functional strength and metabolic advantages of weight training.
The implications of neglecting one form of exercise can be significant. A lack of sufficient cardiovascular activity can lead to a deconditioned heart, increased risk of arterial plaque buildup, and impaired circulation. On the other hand, insufficient strength training can result in sarcopenia (age-related muscle loss), reduced metabolic rate, increased risk of osteoporosis, and a potential imbalance in muscular support for the body, which can indirectly impact posture and movement, potentially leading to other health issues.
Building a Foundation for Lifelong Cardiovascular Wellness
The call to action for incorporating both cardio and strength training from a young age is crucial. Establishing these habits early in life lays a strong foundation for lifelong cardiovascular health and overall well-being. Adolescents and young adults who engage in a balanced fitness routine are more likely to maintain these habits into adulthood, thereby significantly reducing their lifetime risk of developing chronic diseases.
The benefits extend beyond the purely physiological. Regular exercise, encompassing both cardio and strength training, has also been linked to improved mental health, reduced stress levels, enhanced cognitive function, and better sleep quality. These holistic benefits contribute to a higher quality of life and can empower individuals to lead more active and fulfilling lives.
For those looking to adopt or refine their exercise routines, consulting with healthcare professionals or certified fitness trainers is highly recommended. They can provide personalized guidance based on individual health status, fitness levels, and goals. Understanding proper form and technique is paramount, especially in weight lifting, to prevent injuries and maximize benefits. Similarly, choosing cardiovascular activities that are enjoyable and sustainable is key to long-term adherence.
The message from Dr. Bobby Arfhan Anwar, supported by the authoritative guidelines of PERKI and a growing body of scientific evidence, is clear: a comprehensive approach to heart health necessitates the integration of both cardiovascular exercises and strength training. By dispelling common myths and promoting a balanced fitness regimen, individuals can proactively invest in their cardiovascular well-being, ensuring a healthier and more robust future. The time to prioritize heart health is not in the future, but now, with a balanced commitment to diverse and effective forms of physical activity. This proactive stance, starting in youth, is the most powerful tool in the fight against heart disease, a leading cause of mortality globally. By embracing both cardio and weight lifting, individuals are not just building muscles or improving stamina; they are actively constructing a resilient and enduring cardiovascular system for the long haul.
