What exercises can help lower resting heart rate and increase cardiovascular strength?

Exercise Effects on Resting Heart Rate and Cardiovascular Strength

Aerobic endurance exercise is the most effective modality for lowering resting heart rate, while resistance training has minimal to no effect on resting heart rate but substantially increases muscular strength—importantly, a lower resting heart rate does not directly equate to increased "cardiovascular strength" as these represent distinct physiological adaptations. 1

Critical Distinction: Resting Heart Rate vs. Cardiovascular Strength

Your premise conflates two separate physiological outcomes that respond differently to exercise:

• Aerobic exercise produces large decreases (22) in resting heart rate through enhanced cardiac vagal control and increased stroke volume at rest 1
• Resistance training produces no change (0) in resting heart rate despite massive increases (111) in muscle strength 1
• Cardiovascular strength—defined as maximal cardiac output, stroke volume, and VO2max—increases dramatically (111) with aerobic exercise but minimally (10) with resistance training alone 1

Aerobic Exercise: The Gold Standard for Resting Heart Rate Reduction

Endurance training consistently decreases resting heart rate by 2-7 beats per minute through enhanced parasympathetic tone and increased stroke volume. 2, 3

Specific Recommendations:

• Frequency: 3-5 days per week 2
• Intensity: 60-90% of maximum heart rate or 50-85% of heart rate reserve 2
• Duration: 20-60 minutes per session 2
• Modalities: Activities using large muscle groups performed continuously and rhythmically—walking, running, cycling, swimming, rowing 1, 2

Magnitude of Effect:

• Average resting heart rate reduction of 2.7 bpm after 20 weeks of moderate-to-high intensity endurance training, despite a 16% increase in VO2max 4
• The decrease in resting heart rate is positively related to pre-training resting heart rate (higher baseline = greater reduction) and negatively related to age (younger individuals show greater reductions) 3
• Meta-analysis confirms endurance training and yoga significantly decrease resting heart rate in both sexes 3

Resistance Training: Minimal Effect on Resting Heart Rate

Resistance training produces no significant change in resting heart rate despite substantial increases in muscle strength and modest improvements in submaximal exercise efficiency. 1

Key Evidence:

• American Heart Association data shows resistance exercise produces zero change (0) in resting heart rate, cardiac output at rest, and stroke volume at rest 1
• High-intensity resistance training (80% 1-RM) for 24 weeks decreased resting heart rate by only 4.0% (-3 bpm) in middle-aged adults, while low-moderate intensity (50% 1-RM) showed no significant change 5
• The modest heart rate reduction with high-intensity resistance training appears mediated by enhanced cardiac vagal control (increased HF power), not increased stroke volume 5

Cardiovascular Adaptations: What Actually Improves

Aerobic Exercise Produces:

• Large increases (111) in VO2max—the gold standard measure of cardiovascular fitness 1
• Moderate increases (11) in maximal stroke volume and cardiac output 1
• Large decreases (222) in submaximal exercise rate-pressure product, indicating improved myocardial oxygen supply-demand balance 1
• Increased oxidative capacity of skeletal muscle, greater mitochondrial density, enhanced fatty acid oxidation, and increased arteriovenous oxygen difference 2

Resistance Training Produces:

• Minimal increases (10) in VO2max 1
• No change (0) in maximal stroke volume or cardiac output 1
• Moderate decreases (22) in submaximal exercise rate-pressure product 1
• Large increases (111) in muscle strength but minimal effect on aerobic capacity 1

Clinical Context: Heart Failure Patients

In patients with heart failure, the relationship between heart rate and cardiovascular function is fundamentally altered—resting heart rate is elevated due to compensatory mechanisms, not deconditioning. 1, 6

• Heart failure patients achieve only 50% of maximal cardiac output compared to healthy individuals, primarily due to inability to increase stroke volume (50-65 mL vs. 100 mL in healthy subjects) 1, 6
• The primary means to augment cardiac output in heart failure is through heart rate increase (cardioacceleration), not stroke volume augmentation 1
• Exercise training in heart failure improves exercise capacity primarily through peripheral adaptations (skeletal muscle oxidative capacity, endothelial function) rather than central cardiac improvements 1
• Resistance training in heart failure patients increases muscle strength (43%) and 6-minute walk distance (49%) without changes in cardiac function or muscle mass 1

Combined Training Approach

For comprehensive cardiovascular health, combine aerobic exercise (for resting heart rate reduction and cardiovascular capacity) with resistance training (for muscular strength and functional capacity). 1

• Combined endurance and strength training produces moderate effects (11) on submaximal endurance time 1
• Stroke survivors performing combined cardiovascular, strength, and flexibility training (1 hour/day, 3 days/week for 12 weeks) demonstrated significant gains in peak oxygen uptake, strength, and decreases in resting heart rate 1
• The American Heart Association recommends both modalities as complementary rather than interchangeable 1

Common Pitfall to Avoid

Do not assume that any exercise lowering resting heart rate automatically indicates improved cardiovascular strength—resistance training can improve cardiovascular health markers (blood pressure, insulin sensitivity, lipid profile) without lowering resting heart rate or substantially increasing aerobic capacity. 1, 7