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BerandaHealth & FitnessCardio vs. Strength Training: Which Is Better for Longevity?

Cardio vs. Strength Training: Which Is Better for Longevity?

When it comes to optimizing longevity, the debate between cardio vs. strength training has been ongoing for years. Endurance runners and dedicated lifters each have their own beliefs, often defending their workout routines as the best for long-term health. But what does science say about exercise for longevity?

The Longevity Debate: Cardio vs. Strength Training

Endurance exercise benefits are well-documented, with studies showing that cardiovascular fitness strengthens the heart, improves circulation, and reduces the risk of chronic diseases. On the other hand, strength training benefits include increased muscle mass, improved metabolic health, and enhanced bone density—factors that are also linked to longevity.

Online discussions frequently revolve around whether cardio workouts or resistance training contribute more to lifespan extension. Some cite research indicating that muscle mass and grip strength are associated with lower mortality rates, while others highlight the importance of aerobic exercise in preventing cardiovascular disease.

The Best Workout for Longevity: A Combination Approach

A comprehensive study published in The British Journal of Sports Medicine examined over 416,000 American adults and found that as little as one hour per week of moderate to vigorous physical activity significantly reduces mortality risk. However, the greatest longevity benefits were observed in individuals who incorporated both cardio and strength training into their routines.

The New York Times has also reported on this topic, noting that while resistance training and lifespan are clearly connected, the precise mechanisms remain unclear. Despite this, experts agree that combining aerobic and anaerobic exercises provides the most effective protection against age-related decline.

Cardio and Strength Training: A Heart-Healthy Combo

Ultimately, if your goal is to increase lifespan through exercise, the best strategy is to incorporate both cardio workouts and weight training. Whether it’s running, cycling, lifting weights, or bodyweight exercises, a well-rounded fitness routine ensures you reap the full spectrum of health benefits for longevity. So instead of choosing one over the other, embrace both—your heart (and overall health) will thank you.

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