The Ultimate Guide to Exercise: Why Combining Cardio and Strength Training Is Best Bet for longevity

Combining cardio and strength training is crucial for optimal health and longevity. While both types of exercise offer significant benefits on their own, combining them provides even greater advantages. Research published in Current sports medicine reports shows that individuals who engage in both cardio and strength training have a lower risk of early death, cardiovascular disease, cancer, and chronic conditions like obesity and type 2 diabetes.

Key benefits of combined exercise include improved body composition, cardiovascular health, mental well-being, and overall quality of life. While there are challenges to incorporating both types of exercise into your routine, such as time constraints and equipment requirements, the rewards far outweigh the obstacles. By starting with basic exercises, finding time-efficient options, and gradually progressing, anyone can incorporate both cardio and strength training into their lifestyle.

Key points

1. Combined cardio and strength training offers the most comprehensive health benefits compared to either type of exercise alone.

2. Research shows a significantly reduced risk of early death, cardiovascular disease, cancer, and chronic conditions like obesity and type 2 diabetes for those who engage in both types of exercise.

3. Benefits include improved body composition, cardiovascular health, mental well-being, and overall quality of life.

4. Challenges to incorporating both types of exercise include time constraints and equipment requirements.

5. Practical solutions include starting with basic exercises, finding time-efficient options, and gradually progressing.

6. The future of exercise focuses on practical and enjoyable ways to combine cardio and strength training.

7. By making a commitment to both cardio and strength training, you can significantly improve your health and well-being.

Why You Need Both: Cardio & Strength Training for Longevity?

If you're like most people, you probably think of exercise primarily in terms of cardio - running, cycling, or brisk walking. But what if I told you that focusing solely on cardio might mean you're missing out on half the health benefits of physical activity? Recent research reveals that combining cardio with strength training could be the key to optimal health and longevity.

The Current Guidelines: More Than Just Cardio

The Physical Activity Guidelines recommend two distinct types of exercise:

• 150 minutes of moderate-to-vigorous aerobic physical activity (MVPA) per week

• Muscle-strengthening physical activity (MSPA) on at least 2 days per week

For years, researchers focused primarily on studying the benefits of cardio, while strength training took a backseat. However, emerging evidence suggests we've been missing a crucial piece of the fitness puzzle.

The Power of Combination: What Research Shows

Mortality Benefits

Let's start with the most compelling evidence: survival. Studies show that meeting either the cardio or strength training guidelines alone can reduce your risk of early death by 15–35%. That's impressive, but here's where it gets interesting - people who combine both types of exercise see a dramatic 30-45% reduction in their risk of death compared to those who don't exercise at all.

The benefits extend to specific causes of death as well:

• Cardiovascular Disease (CVD): Combined training reduces CVD mortality risk by 45-60%

• Cancer: Meeting both guidelines is associated with a 30-40% reduced risk of cancer mortality

Chronic Disease Prevention

The benefits don't stop at mortality. Here's how combined exercise affects various health conditions:

• Obesity

  Cardio alone: 20-30% reduced risk

  Strength training alone: 20-30% reduced risk

  Combined: 35-50% reduced risk

• Type 2 Diabetes

  Research shows a 40–67% reduced risk of type 2 diabetes in people who combine both types of exercise. While cardio alone shows similar benefits (40–60% risk reduction), the evidence suggests that combining both forms provides the most robust protection.

Clinical Trial Evidence: The Gold Standard

While observational studies are valuable, clinical trials provide the most reliable evidence. Several major trials have investigated the effects of different exercise types on health outcomes. Here's what they found:

• Blood Sugar Control

  In adults with type 2 diabetes, all exercise types improved blood sugar control, but the combined exercise groups consistently showed the greatest improvements. This was true even when researchers controlled for total exercise time.

• Body Composition

  Combined training appears to be particularly effective for improving body composition, leading to:

  Reduced fat mass

  Increased lean muscle mass

  Better overall body composition than either type of exercise alone

• Cardiovascular Health

  While individual cardiovascular risk factors might not show dramatic changes with any single type of exercise, studies looking at overall cardiovascular health (using composite scores) found that combined exercise and cardio alone produced the most significant improvements.

New Research Strengthens the Case for Senior Fitness

A landmark study published in JAMA Network Open in October 2022 provides even more compelling evidence for the benefits of combined exercise, particularly for older adults. The study, which followed more than 115,000 people aged 65 and older, revealed some eye-opening findings about the power of strength training.

What makes this study particularly noteworthy is its focus on older adults - a population that often gets overlooked in exercise research. The results were clear: participants who engaged in strength training two to six times per week had a lower risk of death from any cause during the study period, regardless of how much aerobic exercise they did. Even more impressive, those who combined at least two weekly strength training sessions with 2.5 hours of moderate-to-vigorous aerobic activity showed a 30% lower risk of death during the study period.

This research is especially encouraging because it highlights the accessibility of strength training. You don't need an expensive gym membership or complicated equipment to reap the benefits. Activities that count as strength training include:

• Using resistance bands

• Performing bodyweight exercises like push-ups and sit-ups

• Lifting weights

• Even digging in the garden!

This variety of options makes it easier for seniors to incorporate strength training into their daily routines in ways that feel natural and enjoyable. Whether you're tending to your garden or following along with a resistanc

The Reality Check: What People Actually Do

Here's where theory meets reality. Population studies show that:

• About 50% of adults participate in regular cardio

• Only 30% engage in strength training

• A mere 24% meet both guidelines

The good news? The percentage of people meeting both guidelines has grown from 14% to 24% in recent years. However, there's still a significant gap between knowing what's best and actually doing it.

Breaking Down the Barriers

Why don't more people combine both types of exercise? Several factors come into play:

• Barriers to Strength Training

  Unfamiliar terminology (sets, reps, etc.)

  Need for equipment or gym membershipPerceived complexity

  Less intuitive than cardio activities like walking

• The Time Factor

  One interesting finding: strength training might require less time for health benefits. While cardio shows a clear dose-response relationship (more is generally better), strength training's benefits often peak at around one hour per week.

Surprising Benefits of Combined Training

• Better Adherence

  Despite lower initial participation rates, people who start combined programs often stick with them better than those doing cardio alone. Why?

  Visible results (muscle definition, strength gains)

  More variety in workouts

  Greater opportunities for social interaction

  Immediate feedback through strength improvements

• Mental Health Benefits

  Combined exercise shows superior results for:

  Overall mental health

  Vitality

  Sleep quality

  Reduced symptoms of depression and anxiety

Making It Work: Practical Implementation

Here's how to incorporate both types of exercise into your routine:

• Start with Basics

  Walking, jogging, or cycling for cardio

  Simple bodyweight exercises or resistance bands for strength

• Time-Efficient Options

  Circuit training combining cardio and strength elements

  High-intensity interval training (HIIT) with bodyweight exercises

  Split sessions: cardio in the morning, strength in the evening

• Progressive Approach

  Begin with either cardio or strength, then gradually add the other

  Focus on form and consistency before increasing intensity

  Listen to your body and adjust as needed

The Bottom Line

While any exercise is better than none, the evidence is clear: combining cardio and strength training provides the most comprehensive health benefits. The synergistic effects of both types of exercise create improvements in:

• Cardiovascular health

• Muscular strength and endurance

• Body composition

• Mental well-being

• Disease prevention

• Overall longevity

Don't feel pressured to transform your routine overnight. Start where you are, and gradually work toward incorporating both types of exercise. Remember, the best exercise program is one you'll actually stick with long-term.

Looking Forward

As research continues, we're likely to discover even more benefits of combined exercise. The focus is shifting from debating which type of exercise is "best" to finding practical, time-efficient ways to incorporate both cardio and strength training into our daily lives.

Whether your goal is living longer, staying healthy, maintaining independence as you age, or simply feeling better day-to-day, the message is clear: don't choose between cardio and strength training - find ways to do both. Your body (and mind) will thank you for it.

Remember, it's never too late to start, and every bit of movement counts toward better health. The key is to begin where you are and gradually work toward meeting both aspects of the physical activity guidelines. Your future self will thank you for making the effort to incorporate both cardio and strength training into your routine.

Faqs

Q: Can I still see benefits if I don't have access to a gym?

A: Absolutely! You can do effective strength training workouts at home with minimal equipment. Bodyweight exercises like push-ups, squats, lunges, and planks are excellent options.

Q: How often should I do cardio and strength training?

A: The general recommendation is:

• 150 minutes of moderate-intensity cardio per week

• Strength training exercises for all major muscle groups on at least 2 days per week

You can adjust these based on your fitness level and goals.

Q: Is it okay to combine cardio and strength training in the same workout?

A: Yes, circuit training is a great way to combine cardio and strength. However, if you're new to exercise, it might be easier to start with separate sessions to allow for proper recovery.

Q: How long should my strength training sessions be?

A: Studies suggest that even short strength training sessions (as little as 20-30 minutes) can be effective. However, as you progress, you might find that longer sessions are beneficial.

Q: Can I see results from combining cardio and strength training in a short amount of time?

A: While results may vary, many people notice improvements in strength, endurance, and overall fitness within a few weeks of consistent training.

Q: Is it better to do cardio before or after strength training?

A: There's no definitive answer. Some people prefer to do cardio first to warm up their muscles, while others find it easier to do strength training first and finish with cardio. Experiment to see what works best for you.

Q: Can I combine cardio and strength training if I have a health condition?

A: If you have any underlying health conditions, consult with your doctor before starting a new exercise routine. They can provide personalized guidance and recommendations.

Related Articles

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Can Walking Help Build Muscle? A Deep Dive into the Research

Journal Reference

Brellenthin, A. G., Bennie, J. A., & Lee, D. C. (2022). Aerobic or Muscle-Strengthening Physical Activity: Which Is Better for Health?. Current sports medicine reports, 21(8), 272–279. https://doi.org/10.1249/JSR.0000000000000981

Bai, X., Soh, K. G., Omar Dev, R. D., Talib, O., Xiao, W., Soh, K. L., Ong, S. L., Zhao, C., Galeru, O., & Casaru, C. (2022). Aerobic Exercise Combination Intervention to Improve Physical Performance Among the Elderly: A Systematic Review. Frontiers in physiology, 12, 798068. https://doi.org/10.3389/fphys.2021.798068

Adding strength training to aerobic exercise may fuel longevity - Harvard Health

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