The notion that strength training is a valuable tool for enjoying a longer life is nothing new, and the same is true for cardio, but a new study has found that weekly training plans that incorporate both disciplines are best when it comes to focusing on your longevity. Here’s what you need to know.
New study examined the exercise habits of 150,000 adults
latest findings, published in British Journal of Sports Medicine, Three long-term studies were based on data from nearly 150,000 adults, and found that adults who did an average of 90 to 120 minutes of weekly strength training, which included resistance exercises such as pushups, squats, lunges and weightlifting, had their risk of early death from all causes reduced by an average of 13%. Notably, people who did this amount of strength training had a 19% lower risk of heart disease, and a 27% lower risk of neurological conditions like Alzheimer’s, compared to those who avoided such workouts.
Why does combining cardio and weights provide more health benefits?
When the team behind the study looked at the results of people who combined strength and aerobic training with exercises like walking, running, swimming, cycling and tennis, the risk of mortality was reduced even further. People who did strength and cardio exercise for 90 to 120 minutes weekly had a 45% lower risk of death than those who avoided both disciplines altogether.
Interestingly, the benefits of strength training appear to plateau after the 120 minutes per week mark, meaning more is not always more when it comes to working out how to stay healthy. This also means that more time can be dedicated to cardio for those who might be overdoing it in the weight room. “Aerobic exercise is generally associated with improved hemodynamics, lipid profiles, and cardiorespiratory fitness,” a Harvard public health study reported. “While resistance training can improve glucose metabolism, body composition and muscle strength.” Data have shown that combining aerobic and resistance training also leads to greater improvements in cardiorespiratory fitness and body composition. “Higher levels of both have the lowest risk.”
