Regularly integrating cardio (running, swimming, cycling) into your routine, at a rate of 2 to 3 sessions of 30 minutes per week, is essential for long-term fitness and vitality because strength training alone cannot offer the same cardiac and respiratory benefits.

noli's read

Adrian is entirely correct to point out that cardiovascular exercise is an unavoidable pillar of long-term vitality. His emphasis on running is supported by a robust meta-analysis by Pedisic et al. (2020) published in the British Journal of Sports Medicine, which associates this practice with a significant improvement in overall longevity. Furthermore, large cohort studies confirm that strength training does not replace cardio for maximizing the heart and lungs' ability to distribute oxygen. As for concerns some have regarding cortisol, modern physiology shows that this temporary rise is a healthy and necessary adaptive reaction during exertion. One can simply nuance the point that strength training does not help the heart: it does provide real vascular benefits, even if they are of a different nature. Ultimately, combining cardio and strength training remains the ideal approach to optimize one's future physical fitness.

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. 3Mandsager K, Harb S, Cremer P, Phelan D, Nissen SE, Jaber W 2018