Combine Strength + Cardio for Multiplicative Impact

Is it better to combine strength and cardio for longevity?

Yes. Combining aerobic and resistance exercise provides greater health benefits than either one alone.

Explanation

Aerobic exercise strengthens the heart, lungs, and vascular system, while resistance training builds muscle and bone. Together, they address complementary aspects of healthspan. Large-scale studies show that adults who do both cardio and strength training have lower all-cause mortality than those who engage in only one type of exercise.

This combination improves VO₂ max, insulin sensitivity, and metabolic flexibility while maintaining lean mass. Cardiovascular training reduces visceral fat, while resistance training prevents sarcopenia — together they lower the risks of diabetes, cardiovascular disease, and frailty.

Practical Emphasis: Pair moderate-intensity cardio (like brisk walking, cycling, or swimming) with two weekly strength sessions. For efficiency, consider circuit training that integrates both modalities.

Takeaway (Action Tip)

Combine 150 minutes of cardio per week with 2+ strength sessions for maximal benefit.

Reference

JAMA Internal Medicine, 2018 – Combined exercise modalities and mortality

How Memorial Longevity Clinic Can Help

We provide VO₂ max testing, DEXA body composition scans, and exercise coaching to build sustainable fitness plans that maximize lifespan and healthspan.

Disclaimer

The information provided on this page is for educational and informational purposes only and is not intended as medical advice. This content should not replace professional medical consultation, diagnosis, or treatment. Always seek the guidance of your physician or other qualified healthcare provider before making any changes to your health, lifestyle, or treatment plan.

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