To age well after 40, priority must be given to muscle strengthening (lifting weights) rather than cardio, because muscle is the key metabolic lever for long-term health.

noli's read

The idea that muscle strengthening is crucial for healthy aging is widely supported by research. Meta-analyses confirm that resistance training improves bone mineral density, insulin sensitivity, and metabolic management, key points cited by Dr. Sims. However, radically pitting cardio against strength training is a simplification. Public health recommendations (such as those from the WHO or ACSM) emphasize that both modalities provide distinct and complementary benefits: cardio for cardiorespiratory health (a major marker of longevity) and strength training for muscle mass and force. The claim that muscle is 'better' is therefore a prioritization choice to counter sarcopenia, but obscuring the benefits of cardio for the heart after 40 is an exaggeration. In short, science suggests a combined approach for optimal metabolic and cardiovascular health.

the sources

1. 1Wu Y, Wang W, Liu T, Zhang D 2017
2. 2Li R, Xia J, Zhang X, et al. 2018