For overall, sustainable fitness, one should not choose between cardio and strength training but instead combine both. It is advisable to progress very gradually to allow tendons time to adapt, to prioritize movement quality, and to rely on one's Rate of Perceived Exertion (RPE) rather than solely on data from a smartwatch.

noli's read

The idea of combining strength training and cardio to optimize both fitness and strength is validated by research, notably by a meta-analysis published in *Circulation* (2022) demonstrating the benefits of this dual approach on overall physical well-being. Likewise, the assertion regarding the slower adaptation of tendons compared to muscles rests on solid physiological foundations. A review by Bohm et al. in the *German Journal of Sports Medicine* (2019) confirms that tendon tissue has a slower metabolism, which can create a resistance mismatch if loads are increased too rapidly. Regarding the use of Rate of Perceived Exertion (RPE) versus smartwatch data, observational studies validate this focus on bodily signals as a highly reliable self-regulation tool. Although sensors provide useful benchmarks, the Borg Scale (RPE) adjusts better to daily fatigue variations, according to many training experts. Finally, prioritizing movement quality is a prudent recommendation for physical longevity, even if the definition of a perfect movement remains subjective.

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. 3Gabbett TJ 2016
4. 4Carey DL, Blanch P, Ong KL, Crossley KM, Crow J, Morris ME 2016