in 2 kind, which is better for longevity

For longevity, both cardio and strength training offer unique but complementary benefits, and the best approach is to combine them.

Benefits of Cardio for Longevity

  • Cardio enhances heart and lung health, improves cardiovascular fitness, lowers blood pressure, and reduces risks of heart disease and type 2 diabetes.
  • Higher aerobic fitness is strongly linked to longer life expectancy, with studies showing 24% to 34% reduced mortality risk from regular moderate to vigorous aerobic exercise.12

Benefits of Strength Training for Longevity

  • Strength training builds and maintains muscle mass and bone density, which are crucial for mobility, reducing frailty, and preventing falls in older adults.
  • It improves metabolism, reduces risk of chronic diseases, and is associated with 9% to 22% reduced mortality risk.
  • Strength training also helps maintain independence and quality of life by preventing age-related muscle loss (sarcopenia).345

Combined Approach for Best Results

  • Research shows a combination of both strength training and cardio reduces mortality risk the most, with a 41% to 47% lower risk of death compared to no exercise.
  • Combining the two addresses heart, muscle, bone, metabolic, and cognitive health, supporting a longer and healthier life.678

Which Is Better?

  • If choosing only one, cardio may better reduce cardiovascular risk and extend lifespan.
  • Strength training is essential for maintaining muscle strength, preventing frailty, and bone health.
  • The ideal for longevity is to do regular cardio plus at least two sessions of strength training weekly.

In summary, a balanced exercise routine incorporating both cardio and strength training is superior for longevity versus one or the other alone, maximizing health benefits across multiple body systems.91011 12131415161718

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Footnotes

  1. https://www.nordictrack.com/learn/cardio-vs-strength-training-for-longevity/↩︎

  2. https://carolbike.com/uk/science/cardio-or-weight-training-for-longevity/↩︎

  3. https://www.lukecoutinho.com/blogs/strength-training-vs-cardio/↩︎

  4. https://economictimes.com/magazines/panache/cardio-is-not-enough-scientists-reveal-the-muscle-building-secret-to-healthy-longevity/articleshow/122363586.cms↩︎

  5. https://www.nordictrack.com/learn/cardio-vs-strength-training-for-longevity/↩︎

  6. https://carolbike.com/uk/science/cardio-or-weight-training-for-longevity/↩︎

  7. https://www.gq.com/story/cardio-strength-longevity-3↩︎

  8. https://www.nordictrack.com/learn/cardio-vs-strength-training-for-longevity/↩︎

  9. https://www.lukecoutinho.com/blogs/strength-training-vs-cardio/↩︎

  10. https://www.nordictrack.com/learn/cardio-vs-strength-training-for-longevity/↩︎

  11. https://carolbike.com/uk/science/cardio-or-weight-training-for-longevity/↩︎

  12. https://www.reddit.com/r/Fitness/comments/3e45ov/if_cardio_is_overall_more_important_for_general/↩︎

  13. https://www.npr.org/sections/health-shots/2024/03/11/1236791784/strength-resistance-weight-training-longevity-aging-heart-disease↩︎

  14. https://pmc.ncbi.nlm.nih.gov/articles/PMC10199130/↩︎

  15. https://www.nytimes.com/2022/08/24/well/move/cardio-strength-training-benefits.html↩︎

  16. https://www.womenshealthmag.com/fitness/a65175938/walking-vs-strength-training/↩︎

  17. https://www.washingtonpost.com/wellness/2023/01/29/strength-training-all-ages/↩︎

  18. https://www.health.harvard.edu/staying-healthy/want-to-live-longer-and-better-do-strength-training↩︎