To optimize longevity and protect your heart, you should not limit yourself to strength training alone. Combining resistance training with cardio can reduce all-cause mortality by 40% (compared to 21% for strength training alone), with no risk of muscle loss if protein intake and strength training are maintained.

noli's read

This advice is based on extremely solid scientific foundations regarding the cross-benefits of cardio and resistance training. The figures cited come directly from a landmark meta-analysis published in the European Journal of Preventive Cardiology (Saeidifard et al., 2019), which confirms a 21% reduction in the risk of all-cause mortality with strength training alone, increasing to 40% when combined with cardio. For heart health, cardio promotes endurance and pumping efficiency, while resistance training improves physical strength and overall metabolic vitality. Furthermore, a large 2026 observational study published in the British Journal of Sports Medicine confirms this ideal combo by demonstrating that combining the two activities maximizes healthy life expectancy. As for the fear of losing muscle mass while doing cardio, sports nutrition science maintains that sufficient protein intake combined with regular strength training effectively preserves muscle mass. The creator's message is therefore perfectly aligned with the current state of the art in physical well-being.

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