For improving metabolic syndrome risk factors try high-intensity exercise.

From this article High-intensity exercise better at improving metabolic syndrome risk factors;

• Once previously sedentary people with metabolic syndrome can comfortably exercise at a moderate intensity, they could consider more vigorous exercise, if they can do it without adverse symptoms, according to American Heart Association spokesperson.”

• Short bursts of high-intensity exercise, rather than longer spells of moderate-intensity, exercise may improve the health of people with metabolic syndrome. 

One group used a less-intense regimen called “moderate continuous-training” (CME)Another used a high-intensity aerobic-interval training for four months. One group Another did not exercise’

For the most benefit for your time spent exercising one can obtain the positive heart benefits and increase strength at the same time with high intensity interval strength training. High intensity interval strength training is by it nature primarily anaerobic but it can be profoundly cardiovascular. See- Cardio, anaerobic, and aerobic exercise explained.

The type of strength training we do at New Orleans Fitness Trainers and at Austin Personal Training is high intensity interval training (HIIT). It is a full body workout where a series of strength training exercises are performed with little rest between the exercises. With this type of personal training there is a significant cardiovascular effect along with the potential benefit of lower blood pressure. This strength training protocol has also been shown to be effective for rehab for those who have heart conditions. Strength training has more to offer than stronger muscles and bones; it is a heart healthy form of exercise as well.