Chapter 4: Fitness & Exercise

Combine Strength + Cardio for Multiplicative Impact

Is it better to combine strength and cardio for longevity?

Combining aerobic and resistance exercise provides greater health benefits than either one alone.

Explanation

Aerobic exercise strengthens the heart, lungs, and vascular system, while resistance training builds muscle and bone. Together, they address complementary aspects of healthspan. Large-scale studies show that adults who do both have lower all-cause mortality.

Practical Emphasis

Pair moderate-intensity cardio with two weekly strength sessions. For efficiency, consider circuit training.

Action Tip

Combine 150 minutes of cardio per week with 2+ strength sessions for maximal benefit.

How Memorial Longevity Clinic Can Help

We provide VO₂ max testing, DEXA body composition scans, and exercise coaching.

Schedule a Consultation

References

JAMA Internal Medicine, 2018 – Combined exercise modalities and mortality

Resistance Training Reduces Mortality VO₂ Max is a Powerful Predictor of Lifespan

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Disclaimer: The information provided on this page is for educational and informational purposes only and is not intended as medical advice. Always seek the guidance of your physician or other qualified healthcare provider.