30-year study finds sweet spot for cardio and strength training for longer life
8 hours ago
- #longevity-research
- #exercise-science
- #health-guidelines
- Physical activity is linked to a longer, healthier life, but optimal types and amounts of exercise are still debated.
- A new study suggests combining high aerobic activity with 60–119 minutes weekly of strength training best reduces all-cause mortality risk.
- 90–120 minutes weekly of resistance training may also lower risks of dying from cardiovascular or neurological diseases.
- The research analyzed 30 years of data from over 147,000 participants, with exercise habits surveyed every two years.
- Strength training alone (90–120 minutes/week) was linked to a 13% lower all-cause mortality risk, with no added benefit beyond 120 minutes.
- It also correlated with 19% lower cardiovascular disease mortality and 27% lower neurological disease mortality.
- Aerobic and resistance training benefit health through different pathways (e.g., cardio-respiratory fitness vs. muscle strength and glucose metabolism).
- Experts emphasize the importance of a comprehensive exercise routine including aerobic, strength, core, and stretching exercises.
- Future research aims to study resistance training in more diverse populations and its effects on quality of life and physical function.
- Beginners should consider guidance from fitness trainers to avoid injury while starting strength training.