Study Finds Gender Gap in Exercise Efficiency for Heart Health
A groundbreaking study published in the Journal of the American College of Cardiology suggests men may need to exercise significantly more than women to achieve the same cardiovascular benefits. Analyzing data from 400,000+ U.S. adults, researchers found women maximize heart health with shorter workout durations—challenging traditional fitness guidelines.
Key Findings: Women Outpace Men in Exercise Efficiency
The 20-year study revealed striking disparities:
– Moderate Exercise: Women saw equal heart protection with 140 weekly minutes vs. men’s 300 minutes.
– Vigorous Exercise: Just 57 minutes weekly benefited women as much as 110 minutes for men.
– Mortality Risk: Regular exercise lowered heart-related death risk by 24% in women vs. 18% in men.
Why Women Benefit More from Less Exercise
Biological differences may explain the gap:
1. Oxygen Efficiency – Women’s muscles may utilize oxygen more effectively during workouts.
2. Estrogen’s Role – The hormone supports blood vessel health, amplifying exercise impacts.
3. Cardiac Structure – Smaller heart size could make each session more impactful for women.
Tailoring Workouts by Gender
The study suggests gender-specific adjustments:
– Women’s Optimal Routine:
– 150 mins moderate exercise (e.g., brisk walking)
– 60 mins vigorous exercise (e.g., sprinting)
– Men’s Recommended Effort:
– 300 mins moderate exercise
– 120 mins vigorous exercise
Experts Advocate Personalized Fitness
Cardiologists emphasize ditching “universal” workout standards. “Women shouldn’t feel compelled to match men’s intensity, while men may need extra effort for equivalent gains,” notes Dr. Priya Sharma.
Broader Implications
- Policy: WHO’s 150-minutes/week guideline may require gender-based revisions.
- Health Equity: In India, where heart disease is a top killer, tailored advice could improve prevention.
The Bottom Line
While staying active is key, biology favors women’s workout efficiency. Men aiming for similar heart protection might need nearly double the exercise time—a revelation that could reshape fitness culture and medical guidance.
Source: Journal of the American College of Cardiology (2024)
