The Latest Findings on Longevity
Recent research is reinforcing a powerful message: combining aerobic exercise and strength training delivers the strongest benefits for a long and healthy life. A large study published in the British Journal of Sports Medicine tracked nearly 150,000 adults
for up to three decades. It found a clear “sweet spot” for resistance work: those who did about 90 to 120 minutes of strength training per week had a 13% lower risk of dying from any cause compared to those who did none. The benefits were even more pronounced for specific conditions, with a 19% lower risk of death from cardiovascular disease and a 27% lower risk from neurological diseases like dementia. However, the most significant finding was the power of combination. Participants who met aerobic exercise guidelines (around 150 minutes of moderate activity per week) and also performed one to two hours of strength training saw their overall mortality risk drop by as much as 45%.
Cardiovascular Health Gets a Boost
While aerobic exercise has long been the gold standard for heart health, another major study from Iowa State University confirms that a 50/50 split between cardio and strength work is just as effective at reducing cardiovascular disease risk as an aerobic-only plan. The year-long trial, published in the European Heart Journal, involved adults who were overweight or obese. The groups that performed either aerobics-only or a combination of 30 minutes of cardio and 30 minutes of weights three times a week saw significant improvements in risk factors like blood pressure and body fat. The strength-training-only group did not experience the same level of cardiovascular benefit. This suggests that while resistance training offers unique benefits like building muscle and increasing metabolic rate, its power in protecting the heart is amplified when it works in partnership with aerobic exercise.
The 'Interference Effect': Myth vs. Reality
For decades, a concept known as the “interference effect” has worried athletes and fitness enthusiasts. The theory, based on a 1980 study, was that performing cardio could cancel out strength and muscle gains. However, modern research has shown this fear to be largely overstated for most people. Multiple recent analyses of dozens of studies confirm that for the average person, concurrent training does not compromise muscle growth or the development of maximal strength. The interference effect appears to be a real, but small, factor primarily for highly trained athletes, especially when it comes to explosive power (like jumping or sprinting) and when intense cardio and lifting sessions are performed back-to-back. For most of us, the total volume of training and allowing for adequate recovery are far more important factors than the outdated fear that running will sabotage your squats.
How to Structure Your Workouts
The science is clear that doing both is best, but how should you schedule it? The answer depends on your primary goal. If you must combine them into a single session, the general recommendation is to perform the type of exercise that is most important to your goals first, while you are fresh. If your main goal is to get stronger, lift first. If you are training for a 5K, run first. However, if possible, separating sessions is often ideal. Research shows that allowing even a few hours between a lifting session and a cardio workout can minimise any potential interference, especially for more advanced individuals. For general health, the latest studies suggest a simple, effective plan: aim for around 150 minutes of moderate aerobic activity (like brisk walking or cycling) and two to three strength sessions totaling 90-120 minutes each week.
