Review Finds Cardio and Strength Work Best Together
A research review links combined exercise with the largest drop in cardiovascular mortality among inactive adults.
A broad review of research on exercise and heart health points to a combined routine as the strongest option. Adults who included both aerobic activity and resistance work had a 46% lower rate of cardiovascular disease death than inactive people. Aerobic exercise alone was linked with a 29% reduction, while strength training alone was linked with an 18% reduction.
The two forms of exercise appear to support different parts of heart health. Cardio improves fitness for sustained activity, blood pressure, and the way the body handles glucose and fats. Strength work helps maintain muscle, supports healthier body composition, and improves insulin sensitivity—benefits that become more important with age. The review found that cardio benefits rose quickly even at modest amounts, with 5 to 10 minutes daily associated with lower cardiovascular risk. Activity gathered on one or two days also showed similar heart benefits to exercise spread across the week.
For resistance training, the review identified about 40 to 60 minutes weekly as a useful range, roughly equal to two sessions lasting 20 to 30 minutes. A weekly pattern of two or three cardio workouts plus two strength sessions fell within the review’s suggested range for longevity.
- Cardio-only exercise was associated with a 29% mortality reduction.
- Strength-only exercise was associated with an 18% mortality reduction.
- Combined exercise was linked with a 46% reduction.
- Resistance training’s highlighted range was 40 to 60 minutes weekly.
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