Combining cardio sessions with strength training is essential for protecting the heart and arteries, allowing for a 40% reduction in mortality without the risk of losing muscle mass, provided protein intake remains sufficient.

noli's read

The idea of combining cardio and strength training to optimize vitality is solidly validated by science. A meta-analysis of observational studies published in the British Journal of Sports Medicine (Momma et al., 2022) confirms that while muscle strengthening alone reduces the risk of premature mortality (by approximately 10 to 17%), combining it with aerobic activity doubles this benefit, reaching a risk reduction of about 40%. Regarding the circulatory system, meta-analyses of randomized controlled trials (such as that of Ashor et al., 2014) demonstrate that regular cardio significantly improves the flexibility of our blood vessels, an effect that intensive strength training alone does not always ensure to the same degree. Finally, concerning the fear of muscle loss, a meta-analysis by Schumann et al. (2022) provides reassurance by showing that combined training does not hinder muscle gain, especially if recovery and protein intake are optimized. Although the initial anecdote remains an extreme individual case, the physiological principles and figures shared by the creator are very close to current scientific data.

the sources

1. 1Coleman CJ, McDonough DJ, Pope ZC, Pope CA 2022
2. 2López-Bueno R, Ahmadi M, Stamatakis E, Yang L, del Pozo Cruz B 2023
3. 3Morton RW, Murphy KT, McKellar SR, et al. 2018
4. 4Leidy HJ, Clifton PM, Astrup A, et al. 2015