Exercise is essential for a long and healthy life. Even a single moderate-intensity workout per week can significantly lower mortality risk. But when it comes to cardio and strength training, which is more beneficial for longevity? Should you focus on aerobic exercise or resistance training?
The answer isn’t as simple as choosing one over the other. Both cardiovascular exercise and weight training play distinct but complementary roles in increasing lifespan and improving overall health. Let’s explore the science behind cardio vs. weights and how to build a balanced approach for optimal longevity.
Benefits of cardio training for longevity
Cardio has a reputation as a cornerstone of a long and healthy life. According to physical activity guidelines, adults should get at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous aerobic exercise per week. Cardiovascular training is beneficial for your body on cardiorespiratory, metabolic, and cellular levels. Moderate and high-intensity workouts have different advantages, so experts recommend dedicating 80% of your cardio routine to Zone 2 training and 20% to HIIT sessions.
1. Aerobic exercise increases cardiorespiratory fitness
Cardiorespiratory fitness, or VO2max, is your heart and lungs’ ability to deliver oxygen to muscles and it’s one of the strongest indicators of longevity.. Studies show that higher aerobic fitness is directly linked to lower mortality rates and longer life expectancy. In fact, age-related declines in aerobic fitness increase mortality risk as much as smoking, diabetes, and coronary artery disease. On the flip side, improving your cardiorespiratory fitness can significantly extend your lifespan. Research suggests that a 10% increase in aerobic fitness reduces mortality and morbidity risk by 15%. A 2012 study found that individuals who engage in cardio workouts—particularly moderate-intensity exercise like Zone 2 training—live 4.3 to 8 years longer on average compared to those who don’t.
A high level of aerobic fitness:
- Reduces risks of cardiovascular diseases such as heart disease and stroke
- Increases insulin sensitivity protecting from type 2 diabetes
- Lowers blood pressure
- Promotes a healthy weight
While moderate-intensity exercise is beneficial, research shows that high-intensity cardio workouts—including sprint interval training and HIIT—produce greater improvements in cardiorespiratory fitness in a fraction of the time.
Reduced Exertion HIIT (REHIT) on CAROL Bike is the shortest, most efficient way to strengthen your heart and improve cardiorespiratory fitness. A 2019 study compared 2 groups: 1 performing 3x weekly REHIT sessions, the other doing moderate-intensity continuous training. After 8 weeks, the REHIT group showed superior gains in all key fitness markers—despite spending far less time exercising.
Another study found that just 2×20-second all-out sprints on CAROL Bike can reset your VO2max by 12% in 8 weeks, effectively turning back your fitness clock by 10 years.
2. Endurance cardio training promotes mitochondria growth
Mitochondria, often called the powerhouses of the cell, are essential for energy production, metabolic health, and longevity. They play a crucial role in regulating blood sugar, cholesterol, blood pressure, and body composition. However, as we age, mitochondrial function naturally declines, impacting energy levels and overall health.
Endurance cardio training helps counteract this decline by stimulating mitochondrial growth and density. Research suggests that 90-120-minute Zone 2 training sessions provide optimal mitochondrial adaptation, improving metabolic efficiency and cellular energy production.
Beyond its effects on mitochondria, moderate-intensity cardio exercise stimulates cellular immunity by increasing the circulation of immune cells in your body, supporting long-term health and disease prevention.
3. Cardiovascular training facilitates weight management
Obesity is associated with many chronic diseases, increased oxidative stress, and chronic inflammation. It can reduce life expectancy by up to 10 years. When it comes to weight management, research suggests that maintaining a stable weight—rather than rapid fluctuations—is key, particularly as we age.
Cardiovascular exercise is one of the most effective ways to support weight management, outperforming strength training in calorie burn. High-intensity interval training is especially powerful, boosting metabolism and increasing post-exercise calorie burn.
For a balanced approach, combining HIIT with low-to-moderate intensity cardio allows for higher overall training volume, while strength training remains important for preserving muscle mass. Experts generally recommend limiting strength training to 3 sessions per week, while cardio can be performed more frequently for sustained weight management.
Benefits of weight training for longevity
Research has long linked strength training to increased longevity, though the exact mechanisms remain under study. What’s clear is that the benefits extend far beyond muscle building, impacting overall health, metabolism, and disease prevention.
1. Strength training strengthens your skeletal system
Resistance exercises strengthen your joints and bones, with studies showing a 1-3% increase in bone mineral density—a key factor in preventing osteoporosis and arthritis.
A strong skeletal system developed with the help of resistance training improves your balance and movement control, protecting you from injuries and falls common for older age. Functional fitness programs that mimic everyday movements like pushing, pulling, bending, or squatting are the most beneficial for maintaining functional independence in later decades.
2. Building muscle mass accelerates metabolism
Additional muscle mass increases resting metabolic rate, promoting faster weight loss. Strength training improves body composition and reduces visceral fat which is beneficial for blood glucose levels and preventing type 2 diabetes.
Pairing cardio and strength training creates a highly effective approach to weight loss, helping you burn calories, boost metabolism, and enhance body composition simultaneously. A 2019 study found that individuals following a combined exercise program had significantly lower obesity rates compared to those focusing solely on 1 type of training.
3. Resistance training can improve cardiorespiratory fitness
If you don’t like cardio, there’s some good news for you—you can still enhance your cardiovascular health with resistance training. Research shows that resistance training can lower resting blood pressure, reduce “bad” cholesterol (LDL) and triglycerides, and increase “good” cholesterol (HDL).
A 2013 study found that strength training significantly improved VO2max in both younger and older adults, particularly those with lower initial fitness levels. Additionally, strength training plays a critical role in heart health, especially for women—another study found that women who lifted weights had a 30% lower risk of cardiovascular disease, compared to an 11% reduction in men.
However, another study suggests that for women, the cardiovascular benefits of resistance training are most pronounced when combined with a healthy weight and strong aerobic capacity. For those managing obesity, total physical activity levels and aerobic fitness are even more crucial in reducing heart disease risk. This highlights the importance of combining cardio and strength training for optimal heart health and longevity.
REHIT on CAROL Bike can reset your VO2max by 12% in 8 weeks, effectively turning back your fitness clock by 10 years.
Cardio, strength training, and cognitive health
Both cardio and weight training boost different aspects of your cognitive health. Researchers suggest that aerobic exercise significantly enhances cognitive abilities, while resistance training positively affects executive function, memory, and working memory. For long-term brain health, especially after age 50, experts recommend a combination of cardio and strength training to support neuroplasticity, improve blood flow to the brain, and reduce cognitive decline.
Beyond cognitive benefits, both forms of exercise boost endorphins, enhance sleep quality, and reduce anxiety and stress, making them essential for both mental and physical well-being.
A balanced exercise program for longevity
A study published in the British Journal of Sports Medicine offers clear evidence in answer to the question: Which type of training is better for longevity—cardio or strength training? Researchers analyzed exercise data from 100,000 participants aged 55-74 over a9 year period and found:
- Strength training alone reduced the risk of death by 9-22%
- Moderate to vigorous aerobic activity alone lowered mortality risk by 24-34%
- A combination of both delivered the biggest impact—reducing mortality risk by 41-47%
The takeaway? If time is limited, prioritizing vigorous cardio can be highly effective, but the best approach for longevity is a mix of both cardio and strength training.
Experts recommend at least x2 strength training sessions per week, totaling 40-60 minutes, with volume increasing as you age to counteract age-related muscle loss. Depending on your fitness level and goals, this could include bodyweight exercises, circuit training, or lifting weights.
On top of strength training, you’ll want to complete several HIIT sessions per week.. At CAROL, we recommend 3x REHIT sessions per week, which deliver the same benefits as 150 minutes of traditional cardio in just 15 minutes per week.
Finally, incorporating 2-3 hours of low-to-moderate intensity movement—like walking, gardening, or household chores—can further support longevity and overall well-being.
Final word on cardio and weight training for longevity
Both aerobic fitness and muscular strength are key to living longer and healthier. But consistency matters more than volume. The best training plan is one you can sustain. With just 3×5-minute REHIT sessions per week, CAROL Bike provides the most effective, time-efficient solution—helping you build a fitness habit that lasts.
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