Which is More Significant for Lifespan: Cardiovascular Health or Muscular Strength?
In the vibrant online community of Reddit, discussions about optimizing longevity are a common topic. These discussions often delve into the latest scientific research, with users frequently sharing PubMed reference IDs to support their arguments.
The pursuit of longevity, encompassing both the quantity and quality of life, has been a topic of interest for a long time. Recent research suggests that a combination of moderate to vigorous physical activity and a balanced exercise regimen could be the key to a longer, healthier life.
A massive cohort study of 416,240 American adults found that moderate to vigorous physical activity significantly reduced mortality risk. This evidence supports the notion that regular exercise plays a crucial role in extending lifespan.
The debate about whether cardio or strength training is more beneficial for longevity is ongoing. While runners often emphasize the heart-boosting effects of aerobic fitness, a mix of cardio and strength training appears to offer the greatest protection.
The optimal combination, according to recent research, involves at least 75 to 150 minutes per week of vigorous-intensity aerobic exercise, such as jogging, running, swimming laps, or fast cycling, aiming to breathe hard enough that speaking more than a few words is difficult. Additionally, about 90 minutes per week of strength training, ideally performed twice a week, is recommended to support muscle health and reduce biological aging.
Combining aerobic and resistance training leads to superior improvements in cardiorespiratory fitness and body composition compared to aerobic training alone, especially in populations with cardiovascular risk factors. For cardiovascular longevity specifically, moderate-intensity Zone 2 aerobic training improves heart health markers such as stroke volume, blood pressure, arterial flexibility, cholesterol profiles, and heart rate variability.
It's important to note that there is no evidence that moderate amounts of cardio negatively impact strength gains if sessions are separated by several hours or done on different days. Doing strength training first when workouts occur on the same day can maximize muscle-building signaling.
The connection between strength training and extending lifespan is not yet well understood, but the combination of cardio and strength training also benefits cognitive health and brain aging, especially in older adults.
In conclusion, for optimal longevity, aim for at least 75-150 minutes of vigorous aerobic exercise weekly along with about 90 minutes of strength training twice per week. Incorporate moderate-intensity Zone 2 cardio for cardiovascular benefits, and organize workouts so strength and cardio sessions are separated by time or days to avoid interference in strength gains.
As the debate about the best exercise for longevity continues on Reddit, one thing is clear: engaging in physical activities, whether it's jogging, lifting, or even arguing about the benefits of cardio versus lifting, can contribute to logging more physical activity and potentially extending one's lifespan.
- In the discussion about longevity on Reddit, users often share research from PubMed regarding the benefits of different styles of exercise on health-and-wellness.
- The fashion of fitness-and-exercise suggests that a well-rounded approach, such as combining aerobic and strength training, provides the most significant benefits for longevity.
- For science-backed evidence on physical activity and longevity, one can refer to the cohort study from American adults that supports the idea of a healthier life with a balanced exercise regimen including both sports and wellness activities.
- In addition to the physical benefits, engaging in a mix of sports, wellness, and shopping for appropriate fitness gear can contribute to improvements in overall style, potentially enhancing one's quality of life and contributing to longevity.
