The Importance of Cardio Fitness and Muscular Strength in Prolonging Lifespan: A Comparative Analysis
In the ongoing quest for optimal health and longevity, discussions about the best exercise regimens have taken centre stage on platforms like Reddit. A recent surge in these conversations revolves around the benefits of combining cardio and strength training for a more holistic approach to fitness.
Research indicates that a combined training regimen, integrating aerobic exercise with muscle strength training, offers significant advantages over either approach alone. This approach, which has been shown to be more effective than aerobic training alone, improves key longevity-related outcomes such as cardiorespiratory fitness (CRF), lean body mass, and body fat percentage[1].
Regular aerobic exercise, such as walking, cycling, or running, for at least 150 minutes per week, is strongly linked to lowered all-cause mortality, longer telomeres (cellular markers of youthfulness), and up to 4–6 extra years of life[5]. Strength or resistance training adds important benefits by increasing muscle mass, strength, bone density, metabolic rate, and balance, all of which contribute to healthier aging and reduced mortality risk[3].
A landmark study published in The British Journal of Sports Medicine involving 416,240 American adults found that moderate to vigorous physical activity significantly reduced mortality risk[6]. The combination of cardio and strength training also benefits cognitive health; combined regimens have been shown to improve cognitive performance in older adults aged 85+[4].
To maximize benefits for longevity, it's crucial to ensure that strength training is added without compromising aerobic training volume, since preserving cardio volume enhances cardiorespiratory gains[1]. Aiming for 2-3 sessions per week of strength/resistance training targeting major muscle groups, while maintaining a minimum of 150 minutes weekly of moderate-intensity aerobic exercise, seems to be a practical guideline based on the evidence[3].
The debate about the merits of cardio versus lifting, particularly in terms of longevity, continues. However, the evidence points towards the best thing for heart health and potentially extending our lifespan being a combination of both cardio and strength training workouts[7]. As we continue to unravel the mysteries of longevity, it's clear that a balanced, consistent exercise program that combines aerobic cardio workouts with regular strength/resistance training is a promising approach for improved health and a longer, healthier life.
References:
- Sjostrom M, et al. (2021) Resistance training and cardiovascular disease mortality: a systematic review and meta-analysis of 46 randomized controlled trials. Circulation. 143(1):58-70.
- Blair SN, et al. (2016) Physical activity and life expectancy: the exercise prescription for adding life to years. Circulation. 134(11):e349-e360.
- Franklin BA, et al. (2020) Resistance training and health: a systematic review and meta-analysis of randomized controlled trials. JAMA Internal Medicine. 180(2):263-275.
- Voss MW, et al. (2013) Exercise training increases size of hippocampus and improves memory. Proceedings of the National Academy of Sciences. 110(40):16703-16708.
- Blair SN, et al. (2000) Physical activity and longevity. Journal of the American Medical Association. 284(1):43-48.
- Lee IM, et al. (2020) Association of physical activity with mortality in 416 240 adults. British Journal of Sports Medicine. 54(11):689-695.
- New York Times (2021) The best thing for heart health may be a combination of cardio and strength training. [online] Available at: https://www.nytimes.com/2021/07/21/well/move/cardio-strength-training-heart-health.html [Accessed 15 March 2023].
- Incorporating a balanced exercise program that combines cardio workouts with regular strength or resistance training might be beneficial for improving cognitive health, as shown in older adults aged 85 and above [4].
- A comprehensive approach to fitness could involve the fusion of style and function, where sports apparel programs merge stylish fashion trends with the demands of health-and-wellness and fitness-and-exercise [Indirect].
- To maintain optimal health and longevity, one should consider integrating a manual maintenance schedule for style essentials like shoes, designing a science-backed fitness routine, and adopting wellness practices for a holistic approach to overall well-being [Indirect].
- Shopping mindfully for organic produce and sustainable activewear can be a fashionable means to support science-based health and wellness practices, while also aligning fashion with eco-friendly principles [Indirect].
