These 2 types of training are best for menopausal cardio health

Flow-mediated dilation

Ten studies, with 394 participants, measured flow-mediated dilation, or how much a blood vessel widens when blood flows through it, to determine whether it is functioning well. Less dilation can indicate problems with blood vessels and low flow-mediated dilation can be a predictor of future cardiovascular disease.

Compared to the control group, endurance training, interval training, resistance training and hybrid training all improved flow-mediated dilation in postmenopausal women, with the meta-analysis’ ranking suggesting that interval training was the most effective for increasing dilation. Incidentally, another study also demonstrated that 12 weeks of yoga improved blood-vessel function and how well it supplied oxygen and nutrients in post-menopausal women.

Exercise with best results for flow-mediated dilation: interval training

Pulse-wave velocity

18 studies examined pulse-wave velocity, or the time it takes for the pressure generated by one heart beat to travel through your blood vessels. A higher value indicates stiffer arteries, whereas a lower pulse-wave velocity suggests more elastic and healthier arteries. All exercise types were more effective than the control group in improving pulse-wave velocity in participants.

Exercise with best results for pulse-wave velocity: all

Augmentation index

Five studies comprising 163 participants evaluated augmentation index, a measure used to assess the stiffness of arteries and the health of the cardiovascular system by tracking the increased pressure caused by a reflected pressure wave of a heartbeat. A higher index suggests stiffer arteries. The studies showed that, compared to the control group, interval training and hybrid training demonstrated significant improvement in the augmentation index, while endurance and resistance training also showed more effectiveness than the control group.

Exercise with best results for augmentation index: interval training and hybrid training

Intima-media thickness

Intima-media thickness was measured in five studies, with 415 menopausal women participating. Intima-media thickness measure the thickness of two layers of an artery – the middle and innermost layers. The thickness of the layers is an indicator of atherosclerosis, where plaque builds up in the arteries. Increased thickness is a predictor of cardiovascular events. All exercise types except for resistance training were superior to the control group in reducing thickness, though it was not significant.

Exercise with best results for carotid intima-media thickness: all except resistance training

The conclusion

Based on the meta-analysis’ ranking, interval training and aerobic-combined-with-resistance training had the highest probability for being the most effective at reducing the risk for cardiovascular disease in postmenopausal women.

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