The notion that strength training is a valuable tool for enjoying a longer life isn’t new, and the same is true for cardio, but a new study has found that weekly training plans that include both disciplines are better at boosting your longevity. Here’s what you need to know.
A new study examines the exercise habits of 150,000 adults
Recent findings, in the publishing house British Journal of Sports Medicine, based on data from nearly 150,000 adults in three long-term studies and found that adults who averaged 90 to 120 minutes of strength training per week, including resistance exercises such as push-ups, squats, lunges, and weightlifting, had an average 13% lower risk of premature death from all causes. Importantly, those who did this amount of strength training had a 19% lower risk of heart disease and a 27% lower risk of neurological diseases such as Alzheimer’s, compared to those who avoided such exercises.
Why Combining Cardio and Weights Brings Greater Health Benefits
When the team behind the study looked at the results of those who combined strength training and aerobics with exercises such as walking, running, swimming, cycling and tennis, the risk of death was further reduced. Those who did 90 to 120 minutes of strength and cardio per week had a 45% lower risk of death than those who avoided both disciplines.
Interestingly, the benefits of strength training were found after 120 minutes per week, which means that it’s not always more than enough to stay fit while working out. This also means that more time can be allocated to cardio for those who are doing too much in the weight room. “Aerobic exercise is generally associated with improved hemodynamics, lipid profiles, and cardiorespiratory fitness,” explained a public health study from Harvard. “While resistance training can improve glucose metabolism, body composition and muscle strength.” Combining aerobic and resistance training also showed greater improvements in cardiorespiratory fitness and body composition, the data showed. “The lowest risk occurs with high levels of both.”
