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Cardiovascular Exercise Alone is Insufficient for Optimal Heart Health; Strength Training Offers Synergistic Benefits

by Reynand Wu July 19, 2026

written by Reynand Wu

JAKARTA – Maintaining robust cardiovascular health is not a pursuit solely reserved for later life; it is a lifelong commitment that should ideally begin in youth. While cardiovascular exercises have long been recognized for their heart-benefiting properties, emerging recommendations and expert opinions highlight the indispensable role of strength training, or weight lifting, in achieving comprehensive cardiac well-being. This evolving understanding challenges a common misconception that cardio alone suffices for a healthy heart, emphasizing a more holistic approach to exercise.

The Dual Pillars of Cardiac Fitness: Cardio and Strength Training

For years, the public perception has often leaned towards cardiovascular activities as the primary, if not sole, method for safeguarding heart health. Popular belief frequently associates activities like running, swimming, and cycling with optimal cardiac function. However, this perspective is increasingly being refined by medical professionals and leading health organizations. The prevailing sentiment now advocates for a balanced regimen that incorporates both aerobic and resistance training.

Dr. Bobby Arfhan Anwar, a distinguished Cardiologist and Vascular Specialist, articulated this nuanced perspective during a recent podcast segment with prominent Indonesian influencer Raditya Dika, which was subsequently shared on his personal Instagram account. Dr. Anwar’s insights, grounded in the guidelines set forth by the Indonesian Society of Cardiovascular Specialists (PERKI), underscore the parallel and complementary importance of both exercise modalities.

"Many of my colleagues and individuals tend to favor one type of exercise," Dr. Anwar stated, as quoted on Sunday, July 18, 2026. "They might say, ‘Oh, I’ll just do cardio, no need for weights, no need for anything heavy,’ or conversely, ‘I’ll just do weight training without cardio.’ However, according to the guidelines and recommendations from the Indonesian Society of Cardiovascular Specialists, or PERKI, both are strongly advised."

This statement from Dr. Anwar, a respected figure in Indonesian cardiology, directly addresses a prevalent gap in public understanding. It signifies a shift from a singular focus on aerobic conditioning to a dual-pronged strategy that leverages the unique advantages of each exercise type for cardiovascular enhancement.

Historical Context and Evolving Scientific Consensus

The emphasis on cardiovascular exercise for heart health has deep roots in medical history. The understanding that activities increasing heart rate and breathing improve the efficiency of the cardiovascular system dates back decades. Early public health campaigns and medical advice often centered on achieving a target heart rate through sustained aerobic activity. This approach yielded significant improvements in reducing the incidence of cardiovascular diseases and enhancing overall fitness.

However, as scientific research has advanced, a more intricate picture of human physiology and the multifactorial nature of health has emerged. Studies began to explore the impact of resistance training on various physiological markers, including blood pressure, cholesterol levels, and metabolic health, all of which are critical determinants of cardiovascular well-being.

The PERKI guidelines, as referenced by Dr. Anwar, represent the culmination of extensive research and clinical experience. These guidelines are not static pronouncements but rather dynamic documents that are periodically updated to reflect the latest scientific discoveries and best practices in cardiovascular medicine. The explicit inclusion and recommendation of both cardio and strength training signify a robust consensus within the Indonesian medical community.

The Distinct Benefits of Each Exercise Modality

Cardiovascular Exercise: The Aerobic Engine

Cardiovascular or aerobic exercise, by its very definition, strengthens the heart and lungs. During these activities, the heart pumps blood more efficiently, delivering oxygen and nutrients to the body’s tissues. This process leads to several beneficial adaptations:

Improved Heart Muscle Strength: The heart, like any other muscle, becomes stronger and more efficient with regular training. This means it can pump more blood with each beat, reducing the resting heart rate and improving overall cardiovascular endurance.
Enhanced Blood Vessel Function: Aerobic exercise helps to improve the elasticity and flexibility of blood vessels, allowing for better blood flow and reduced resistance. This can contribute to lower blood pressure.
Calorie Expenditure and Weight Management: Cardio is highly effective at burning calories, which is crucial for maintaining a healthy weight and reducing the risk of obesity-related cardiovascular issues like type 2 diabetes and hypertension.
Improved Cholesterol Levels: Regular aerobic activity can help to increase high-density lipoprotein (HDL) cholesterol, often referred to as "good" cholesterol, while potentially lowering low-density lipoprotein (LDL) cholesterol, or "bad" cholesterol.
Stress Reduction: Physical activity is a well-established stress reliever, and chronic stress can negatively impact heart health.

Examples of cardiovascular exercises include running, jogging, brisk walking, cycling, swimming, dancing, and rowing.

Strength Training: Building a Resilient Framework

Strength training, also known as resistance training or weight lifting, involves exercises that cause muscles to contract against an external resistance. This resistance can come from free weights, weight machines, resistance bands, or even bodyweight. The benefits of strength training for cardiovascular health, while perhaps less intuitively understood than cardio, are profound and multifaceted:

Increased Lean Muscle Mass: Muscle tissue is metabolically active, meaning it burns more calories at rest than fat tissue. Increasing lean muscle mass through strength training can therefore boost resting metabolism, aiding in weight management and reducing the burden on the cardiovascular system.
Improved Insulin Sensitivity: Strength training has been shown to significantly improve insulin sensitivity, which is critical for preventing and managing type 2 diabetes. Diabetes is a major risk factor for cardiovascular disease.
Reduced Blood Pressure: While often associated with aerobic exercise, studies have also demonstrated that regular strength training can lead to modest but significant reductions in both systolic and diastolic blood pressure. This is partly due to improved vascular function and reduced systemic inflammation.
Enhanced Bone Density: While not directly a cardiovascular benefit, maintaining strong bones is crucial for overall health and mobility, allowing individuals to continue engaging in physical activity throughout their lives.
Improved Body Composition: Strength training helps to reshape the body by building muscle and reducing body fat, leading to a healthier body composition. This can have indirect but significant positive impacts on cardiovascular risk factors.
Functional Strength and Independence: Beyond direct cardiac benefits, strength training builds functional strength, which is essential for maintaining independence and quality of life as one ages. This can indirectly support continued engagement in healthy lifestyle choices.

Examples of strength training exercises include squats, deadlifts, bench presses, overhead presses, rows, and lunges, often performed using weights or bodyweight.

The Synergistic Power of Combined Training

The PERKI guidelines, and the sentiment expressed by Dr. Anwar, emphasize that the true power lies in the synergy between these two forms of exercise. When performed together, cardiovascular and strength training offer benefits that are greater than the sum of their individual parts.

A comprehensive study published in the Journal of the American Heart Association in 2019 analyzed data from over 12,000 adults and found that individuals who engaged in both aerobic and muscle-strengthening activities had a significantly lower risk of cardiovascular disease mortality compared to those who only performed one type of exercise. This study highlighted that combining both modalities led to a 30-40% reduction in mortality risk.

Furthermore, research published in the European Journal of Preventive Cardiology in 2021 indicated that individuals performing a combination of aerobic and strength exercises showed greater improvements in arterial stiffness and endothelial function compared to those who focused on only one type of training. This suggests that the combined approach optimizes blood vessel health more effectively.

The rationale behind this synergy is multifold. Cardio improves the efficiency of oxygen delivery and utilization by the muscles during exercise, while strength training builds the muscle mass that utilizes this oxygen. This creates a more robust and efficient system overall. Moreover, the metabolic benefits of strength training, such as increased resting metabolism, can amplify the calorie-burning effects of cardio, contributing more effectively to weight management.

Addressing Misconceptions and Promoting Balanced Lifestyles

The misconception that cardio is the sole determinant of heart health often leads individuals to neglect strength training, or vice versa. This can result in suboptimal health outcomes. For instance, an individual who focuses exclusively on cardio might build excellent endurance but may lack the muscular strength and metabolic advantages that strength training provides. Conversely, someone who exclusively lifts weights might miss out on the direct cardiovascular conditioning and improved aerobic capacity that cardio offers.

Dr. Anwar’s public statement serves as a crucial educational intervention, aiming to correct these prevalent misunderstandings. By citing PERKI, he lends significant weight to his advice, reinforcing the importance of a balanced approach. This type of expert communication is vital in translating complex scientific recommendations into actionable advice for the general public.

Recommendations for Implementation

For individuals seeking to optimize their heart health, a balanced exercise regimen is key. While specific recommendations may vary based on individual health status, age, and fitness level, general guidelines from organizations like the American Heart Association and PERKI often suggest:

Cardiovascular Exercise: Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week, or a combination of both. This can be spread throughout the week, with sessions lasting at least 10 minutes.
Strength Training: Engage in muscle-strengthening activities that involve all major muscle groups at least two days per week. This could include lifting weights, using resistance bands, or performing bodyweight exercises.

It is crucial for individuals, especially those with pre-existing health conditions, to consult with their healthcare provider or a certified fitness professional before starting any new exercise program. They can help design a personalized plan that is safe, effective, and tailored to individual needs and goals.

Broader Implications for Public Health

The growing emphasis on combining cardiovascular and strength training has significant implications for public health initiatives. Educational campaigns and healthcare provider advice should increasingly reflect this holistic approach. Promoting both types of exercise can lead to:

Reduced Incidence of Cardiovascular Diseases: By addressing multiple risk factors, a combined approach can contribute to a significant decrease in heart disease and stroke.
Improved Management of Chronic Conditions: For individuals managing conditions like hypertension, type 2 diabetes, and obesity, a balanced exercise program can be a cornerstone of their treatment plan.
Enhanced Quality of Life: Beyond disease prevention, improved fitness and strength contribute to greater independence, mobility, and overall well-being, particularly as individuals age.
Cost-Effectiveness: Investing in preventative health through exercise can lead to substantial long-term savings in healthcare costs associated with managing chronic diseases.

The message from Dr. Bobby Arfhan Anwar, reinforced by the scientific consensus and guidelines from PERKI, serves as a timely reminder that optimal heart health is not achieved through a singular focus on one type of exercise. Instead, it is a product of a comprehensive and balanced approach that integrates the distinct yet complementary benefits of both cardiovascular and strength training. This dual-pillar strategy is fundamental to building a resilient cardiovascular system and fostering lifelong well-being.

July 19, 2026 0 comment

Sports

John Herdman Provides Latest Update on Indonesia National Team Training Camp Ahead of the 2026 AFF Championship

by Rifan Muazin July 18, 2026

written by Rifan Muazin

Jakarta, Indonesia – July 18, 2026 – Head Coach John Herdman of the Indonesian National Football Team has offered a positive outlook on the ongoing training camp, dubbed "Skuad Garuda," as the team gears up for the highly anticipated 2026 ASEAN Hyundai Cup, commonly known as the AFF Championship. Herdman expressed confidence in the team’s developmental trajectory, signaling a promising progression towards their objectives for the regional tournament.

The Indonesian squad is currently immersed in a comprehensive training regimen designed to fine-tune their tactics, assess player fitness, and ultimately select the optimal roster for the AFF Championship. This intensive preparation has been strategically divided into two distinct phases. The initial phase of the training camp commenced on July 5th and concluded on July 11th, 2026. Following a brief interval, the second and concluding phase began on July 16th and is slated to run until July 25th, 2026. This structured approach allows the coaching staff ample time for thorough evaluation and strategic planning.

During these two crucial phases, Head Coach John Herdman is tasked with the significant responsibility of narrowing down an initial pool of 50 summoned players to form the final, definitive squad for the AFF Championship. The selection process is reportedly rigorous, with players undergoing comprehensive assessments across a spectrum of key performance indicators. These evaluations are not merely focused on individual technical prowess but also encompass tactical understanding, physical conditioning, mental resilience, and their ability to integrate effectively within the team’s established system. The objective is to assemble a cohesive and formidable unit capable of competing at the highest level within the Southeast Asian confederation.

Herdman, speaking on the progress observed during the second phase of the training camp, conveyed his satisfaction with the team’s development. While he refrained from disclosing specific details regarding the number of players who may have been released from the squad, the English tactician conveyed a sense of optimism regarding the advancements made by his charges. "The team’s progress is improving day by day; we continue to develop, showing positive progress," Herdman was quoted as saying, with his remarks being disseminated through the official channels of Bali United on Saturday, July 18th, 2026. This sentiment suggests a palpable upward trend in the team’s performance and cohesion.

The Road to the 2026 AFF Championship: A Strategic Approach

The AFF Championship, a biennial international football competition contested by the men’s national teams of the Association of Southeast Asian Football Federations (ASEAN) members, holds significant prestige within the region. For Indonesia, the tournament represents a key opportunity to assert regional dominance and secure silverware. The 2026 edition is particularly significant, following a period of evolving footballing landscapes in Southeast Asia, with several nations investing heavily in youth development and professional leagues.

The Indonesian Football Association (PSSI) has placed considerable faith in John Herdman, the former head coach of the Canadian women’s national team and the New Zealand men’s national team, to guide the Skuad Garuda to success. Herdman’s appointment marked a new chapter for Indonesian football, bringing with him a wealth of international coaching experience and a reputation for implementing structured, high-intensity training methodologies. His tenure has already seen promising signs, and the current training camp is a critical juncture in his long-term vision for the national team.

The decision to split the training camp into two phases is a deliberate strategy to manage player fatigue, allow for club commitments to be met where possible, and provide adequate time for the coaching staff to make informed selection decisions. The initial phase likely focused on foundational tactical drills, physical conditioning assessments, and introducing Herdman’s preferred playing style. The second phase, now underway, would typically involve more specific tactical scenarios, match simulations, and a closer examination of player partnerships and combinations.

Player Assessment and Squad Dynamics

The selection of 50 players for the initial training camp underscores the depth of talent available in Indonesia. This broad selection allows Herdman and his technical staff to scout and evaluate a wide array of players, including established stars, emerging talents from domestic leagues, and potentially even Indonesian players based abroad. The comprehensive assessment process is crucial for identifying players who not only possess individual quality but also exhibit the right attitude, adaptability, and commitment to the national team’s cause.

Key areas of assessment likely include:

Technical Proficiency: Ball control, passing accuracy, dribbling ability, shooting technique, and defensive skills.
Tactical Acumen: Understanding of formations, positional play, off-the-ball movement, and ability to execute game plans.
Physical Conditioning: Stamina, speed, agility, strength, and injury prevention.
Mental Fortitude: Resilience under pressure, leadership qualities, team spirit, and ability to handle criticism.
Adaptability: How well players can adjust to different roles, formations, and playing styles.

The positive remarks from Herdman suggest that many players are responding well to the demands of the camp and demonstrating the qualities necessary for international competition. This bodes well for the overall morale and competitive spirit within the squad.

Background and Context of the AFF Championship

The AFF Championship has been a cornerstone of Southeast Asian football since its inception in 1996 (then known as the Tiger Cup). The tournament provides a vital platform for regional teams to test their mettle against established powers and emerging contenders. Historically, nations like Thailand, Singapore, and Vietnam have enjoyed periods of dominance, but Indonesia has consistently been a strong contender, reaching the final on multiple occasions without yet lifting the coveted trophy.

The growing popularity and professionalization of football across ASEAN have led to increased investment in national teams and leagues. This has resulted in a more competitive landscape, making each edition of the AFF Championship a highly anticipated event. The financial implications for participating nations are also significant, with broadcast rights, sponsorships, and fan engagement contributing to the sport’s economic growth.

For Indonesia, a nation with a passionate footballing culture, success in the AFF Championship is not just about sporting achievement but also about national pride and identity. The team’s performance can significantly impact public sentiment and inspire a new generation of footballers.

Potential Implications and Future Outlook

Herdman’s optimistic assessment suggests that the Indonesian National Team is on a solid footing heading into the crucial final stages of preparation. The positive development within the squad implies that the coaching staff is effectively implementing their strategies and that players are responding positively to the demands. This can translate into a more cohesive, tactically astute, and physically prepared team when the tournament commences.

The rigorous selection process, aimed at identifying the "best team," is a testament to the coaching staff’s commitment to maximizing their chances of success. By casting a wide net initially and then meticulously evaluating each player, Herdman aims to build a squad with the right blend of experience, youth, talent, and character.

The AFF Championship 2026 will undoubtedly present a formidable challenge. Neighboring countries will also be undergoing their own preparations, and the competitive intensity is expected to be higher than ever. However, if the positive trajectory highlighted by Herdman continues, Indonesia will be well-positioned to make a significant impact and potentially challenge for their first-ever AFF Championship title. The coming weeks of the training camp will be critical in solidifying the squad and fine-tuning their approach, setting the stage for what promises to be an exciting campaign for Skuad Garuda. The focus now shifts to translating this positive internal development into tangible results on the international stage.

July 18, 2026 0 comment

Sports

Spanish National Team Cancels Final Training Session Ahead of 2026 World Cup Final Due to Severe Weather

by Rifan Muazin July 18, 2026

written by Rifan Muazin

Jakarta – The Spanish national football team has been forced to cancel their final scheduled training session in preparation for the 2026 World Cup final due to adverse weather conditions. The decision was made on Saturday, July 18, 2026, just two days before the highly anticipated clash against Argentina at the MetLife Stadium.

Unforeseen Weather Disrupts Pre-Final Preparations

The Spanish squad, under the management of Luis de la Fuente, had planned to conduct their last on-field practice at the Melanie Lane Training Ground in New Jersey. However, a severe thunderstorm descended upon the region, encompassing both New Jersey and New York, rendering outdoor activities unsafe and impossible. The team initially attempted to postpone the session, with players engaging in indoor warm-up exercises. After a waiting period of approximately 40 minutes, during which the weather showed no signs of improvement, the RFEF (Royal Spanish Football Federation) officially announced the cancellation of the training.

"The training session of the Spanish national team on the field at Melanie Lane Training Ground in New Jersey has been suspended in accordance with storm safety protocols in the United States," stated a release from the RFEF, as reported by BBC. "The players are currently participating in an indoor warm-up session."

Understanding U.S. Storm Safety Protocols

The U.S. storm safety protocols, which dictate the procedures for outdoor sporting events during severe weather, are stringent and designed to prioritize the safety of athletes and personnel. These regulations mandate the suspension of outdoor activities if lightning or electrical activity is detected within an eight-mile radius (approximately 12 kilometers) of the event location. Play can only resume after a minimum of 30 minutes have elapsed without any recorded lightning strikes. This measure is a critical component of risk management in a country prone to thunderstorms, particularly during the summer months.

The decision to adhere to these protocols underscores the seriousness with which safety is treated in professional sports. While the cancellation of a crucial final training session might be perceived as a setback, the RFEF’s commitment to player welfare is paramount. This situation highlights the unpredictable nature of outdoor sporting events and the necessity of robust contingency plans.

Argentina’s Resilience Amidst the Storm

In contrast to Spain’s decision, the Argentinian national team, also preparing for the monumental final, opted to proceed with their training, albeit with a delay. Lionel Messi and his teammates experienced a postponement of their session by 45 minutes before they were able to take to the field. This demonstrates a different approach to managing the weather disruption, perhaps influenced by the perceived severity of the storm in their immediate vicinity or a calculated risk assessment. The Argentinian Football Association (AFA) likely consulted with meteorologists and safety officials to determine the acceptable window for their training to commence.

The Road to the Final: A Recap of the 2026 World Cup Journey

The 2026 FIFA World Cup has been a tournament of remarkable performances, unexpected upsets, and captivating narratives. This edition, hosted across the United States, Canada, and Mexico, marked a significant expansion with 48 participating nations, promising an even grander spectacle of global football. The tournament commenced on June 11, 2026, and has captivated audiences worldwide with its blend of established powerhouses and emerging talents.

Spain’s journey to the final has been characterized by their traditional possession-based style, blended with a newfound tactical flexibility under coach Luis de la Fuente. They navigated a challenging group stage and overcame formidable opponents in the knockout rounds with a combination of defensive solidity and clinical finishing. Key players have emerged as standout performers, contributing crucial goals and defensive interventions throughout the tournament. Their path has been a testament to their strategic planning and the individual brilliance of their squad.

Argentina, a nation with a rich footballing heritage and a fervent fanbase, has also displayed immense grit and determination. Led by the enduring brilliance of Lionel Messi, who is likely participating in his final World Cup, La Albiceleste has showcased a potent attack and a resilient defense. Their campaign has been fueled by passionate performances, often carrying the hopes of a nation with every match. The emotional weight of their pursuit for a World Cup title, particularly for Messi, has added an extra layer of intensity to their games.

The Stakes: A Historic Final on the Horizon

The final, scheduled for Monday, July 20, 2026, at 02:00 WIB (Western Indonesian Time), at the iconic MetLife Stadium in East Rutherford, New Jersey, promises to be a historic encounter. The 82,500-capacity stadium, a venue renowned for hosting major sporting events, will be the stage for a clash between two footballing giants. The history between Spain and Argentina in major tournaments is storied, adding an extra layer of anticipation to this encounter.

Spain, seeking to add another World Cup trophy to their illustrious cabinet, will be wary of Argentina’s offensive prowess. Their previous World Cup triumphs, notably in 2010, have cemented their status as a global footballing force. However, the current Argentinian side, with its blend of experienced veterans and emerging stars, presents a formidable challenge.

Argentina, on the other hand, is driven by the singular ambition of securing the ultimate prize, particularly for Lionel Messi, who has dedicated a significant portion of his career to achieving this lifelong dream. A victory for Argentina would not only bring immense joy to their passionate supporters but would also solidify Messi’s legacy as one of the greatest footballers of all time. The narrative surrounding Messi’s potential final World Cup victory has resonated deeply with fans worldwide, creating an unparalleled level of interest in this final.

Implications of the Training Disruption

While the cancellation of Spain’s final training session is a deviation from their planned preparation, its actual impact on their performance remains to be seen. Professional footballers at this elite level are accustomed to adapting to unforeseen circumstances. The team’s coaching staff will undoubtedly have contingency plans in place to ensure the players remain sharp and focused. The indoor warm-up session, while not a direct substitute for on-field tactical work, will still allow for physical conditioning and team bonding.

Conversely, Argentina’s decision to proceed with their training, albeit delayed, might offer them a slight psychological edge, having maintained their routine. However, the intensity and duration of their practice were likely adjusted to account for the weather conditions.

The MetLife Stadium, a state-of-the-art facility, is well-equipped to handle various weather conditions, and contingency plans are usually in place for such eventualities. The focus for both teams will now shift entirely to the final match itself, where mental fortitude, tactical execution, and individual brilliance will be the deciding factors.

Broader Context of the 2026 World Cup

The 2026 FIFA World Cup has been a landmark event for several reasons. The expanded format, featuring 48 teams, has provided a platform for a wider array of nations to compete on the global stage, increasing the universality of the sport. The co-hosting by three North American nations has also presented unique logistical challenges and opportunities, showcasing the diverse cultural landscapes of the host countries.

The tournament has been a showcase of evolving football tactics, the emergence of new stars, and the enduring passion of fans. The final between Spain and Argentina represents the culmination of this global spectacle, a match that will be etched in the annals of football history. The anticipation surrounding this clash, irrespective of the minor disruption in one team’s final preparations, remains immense, promising a captivating conclusion to what has already been a memorable World Cup. The world will be watching to see which of these footballing titans will lift the coveted trophy.

July 18, 2026 0 comment