What is the proper balance between strength training and cardio?

If you want to live a long and healthy life, exercise is a non-negotiable. The research is clear that cardiovascular exercise and strength training are important for fitness and disease prevention.

When it comes to longevity and overall health, experts agree that a combination of the two is most beneficial.

“I wouldn’t say it’s cardio versus strength, because they’re partners,” said NiCole R. Keith, a professor of kinesiology at Indiana University-Purdue University. “We need to be doing both.”

A 2022 study published in The British Journal of Sports Medicine found that a combination of cardio and strength training was associated with a lower risk of mortality than cardio alone.

The American College of Sports Medicine (ACSM) and the US Centers for Disease Control and Prevention (CDC) recommend that adults ages 18-65 aim for 150 minutes of moderate-intensity cardiovascular exercise per week. .

Experts recommend additional muscle-strengthening exercises at least twice a week to further reduce the risk of mortality. But strength training is about sets and reps more than duration, according to Keith.

The CDC and ACSM recommend strength-training exercises that include each major muscle group (upper body, lower body, and core). Keith recommends lifting light weights for three sets of eight to 10 repetitions to maintain muscular health; If your goal is to build bigger muscles, lift heavier weights for three sets with fewer repetitions.

The recommended 150 minutes of cardio per week can be divided into five 30-minute sessions. And you should strengthen your core, upper body, and lower body twice a week. But that doesn’t mean you have to exercise every day, or that you have to do your strength exercises separately.

The CDC makes it clear that exercise is still beneficial when people break it up—by doing some shorter, more intense workouts. Strength and cardio exercise can also be done in the same training session. “You can work a muscle group every time you do cardio,” Keith said.

Aja Campbell, a strength and conditioning specialist in NY, said she urges clients to start with their priority. If you want to build strength, start with weights. If your goal is to improve cardiovascular fitness, start with jogging.

Christopher McMullen, a sports physician at the University of Washington Medical Center, recommends choosing activities you enjoy. “People can maintain an exercise regimen when it’s something they like to do,” he said.

By: Ashley Abramson