Combining Cardio and Strength Training for Better Sleep and Health
Research suggests that combining cardio and strength training can have numerous health benefits, including improved sleep quality and reduced risk of mortality.
The idea of separating exercise into two distinct categories - cardio and strength training - is no longer considered the most effective approach. In fact, research has shown that combining both types of exercise can have numerous health benefits, including improved sleep quality and reduced risk of mortality.
According to Mikel Izquierdo, a professor at the University of Navarra, "we need both cardio and strength training, as they protect different things". Cardiovascular exercise helps to maintain a healthy heart and lungs, while strength training helps to maintain muscle mass, power, and functional capacity. The American Heart Association recommends at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise per week, as well as two sessions of strength training per week.
Benefits of Combined Training
A study published in JAMA Internal Medicine in 2023 found that combining cardio and strength training was associated with a reduced risk of mortality, with a decrease of nearly 50% compared to a sedentary lifestyle. The study followed over half a million Americans for a decade and found that each type of exercise provided unique benefits that the other could not replace.
| Exercise Type | Recommended Duration | Frequency |
|---|---|---|
| Aerobic Exercise | 150 minutes/week | 3-4 times/week |
| Strength Training | 2 sessions/week | 2 times/week |
Interference Between Cardio and Strength Training
However, combining cardio and strength training can be challenging, as the two types of exercise can interfere with each other. The "interference effect" occurs when aerobic exercise limits the adaptations of strength training, particularly in terms of muscle power. Izquierdo notes that this effect is more significant when aerobic exercise is performed before strength training.
To minimize the interference effect, it is recommended to separate cardio and strength training into different sessions, with at least 24 hours of rest in between. This allows for more effective adaptation and reduced fatigue. Alternatively, strength training can be performed before cardio, as this has been shown to have minimal impact on strength gains.
Finding the Right Balance
The key to combining cardio and strength training effectively is to find the right balance. While there is no one-size-fits-all approach, research suggests that 30-60 minutes of strength training per week can have significant health benefits, including reduced mortality and cardiovascular disease. However, exceeding 130-140 minutes per week may not provide additional benefits and could even lead to negative effects.
Ultimately, the most important thing is to find an exercise routine that works for you and that you can stick to in the long term. As Izquierdo notes, "the difference between doing nothing and doing something is much more important than the difference between training three or six hours per week". By combining cardio and strength training in a way that works for you, you can improve your overall health and well-being, including your sleep quality.
Age and Exercise
The ideal combination of cardio and strength training also varies with age. As we get older, our ability to perform aerobic exercise decreases, while our need for strength training increases. In older adults, strength training can help to maintain muscle mass and functional capacity, reducing the risk of falls and other age-related health problems.
According to Izquierdo, "the training program should be individualized according to age, fitness level, and health status". This means that older adults may need to focus more on strength training, while younger adults may be able to handle more intense aerobic exercise. Ultimately, the key is to find a balance that works for you and that you can maintain in the long term.
