Cardio Vs. Strength Training: Which Type of Exercise is Better?

Introduction

For decades, fitness enthusiasts, social media influencers, and even health professionals have debated the merits of aerobic exercise (cardio) versus anaerobic exercise (strength training). This article presents a research-backed examination of both these types of exercise to see if one truly is more beneficial than the other.

Benefits of Aerobic Exercise (Cardio)

Aerobic exercise, commonly known as "cardio," involves continuous, rhythmic activities that elevate heart rate and breathing for an extended period. Examples include running, swimming, cycling, and brisk walking. Research has demonstrated numerous health benefits associated with regular aerobic exercise:

Cardiovascular Health

Aerobic exercise significantly improves cardiovascular health through multiple mechanisms:

• Improved blood pressure regulation.

• Improved heart function: Strengthened the heart muscle, allowing it to pump more blood with less effort, reducing resting heart rate and improving cardiac output (Lavie et al., 2015).

• Enhanced endothelial function: Improved blood vessel lining health and reduced risk of atherosclerosis (Green et al., 2017).

• Reduced inflammation. Decreased levels of inflammatory markers associated with cardiovascular disease, such as CRP (Beavers et al., 2010).

• Reduced the risk of cardiovascular mortality by approximately 35%. (Nocon et al., 2008).

Blood Sugar Regulation

Cardio exercise has profound effects on glucose metabolism:

• Improved insulin sensitivity: Enhanced ability to respond to insulin, facilitating glucose uptake by muscle cells (Bird & Hawley, 2017).

• Decreased diabetes risk: Regular cardio can reduce the risk of developing type 2 diabetes by 30-50% (Colberg et al., 2016).

Weight Management

Aerobic exercise plays a crucial role in weight management through several mechanisms:

• Caloric expenditure: Cardio typically burns more calories during the activity compared to strength training, with activities like running potentially burning 600+ calories per hour (Ainsworth et al., 2011).

• Increased metabolic rate: Regular cardio can elevate resting metabolic rate for several hours post-exercise (LaForgia et al., 2006).

• Appetite regulation: Moderate-intensity cardio may help regulate appetite hormones like ghrelin and peptide YY (Stensel, 2010).

• A systematic review by Swift et al. (2014) found that aerobic exercise without dietary restriction typically produces modest weight loss of approximately 4-6 lb over 6-12 months.

  
  

Brain Health and Cognitive Function

Aerobic exercise has remarkable effects on brain health:

• Reduced dementia risk: 28% reduced risk of dementia according to a meta-analysis of 15 prospective studies (Hamer & Chida, 2009).

• Improved cognitive function: Aerobic fitness is positively associated with executive function, memory, and processing speed (Erickson et al., 2019).

• Increased BDNF: Cardio increases brain-derived neurotrophic factor, which promotes neurogenesis and synaptic plasticity (aka your ability to learn new things) (Dinoff et al., 2016).

• Hippocampal volume: Regular aerobic exercise is associated with better memory function (Erickson et al., 2011).

Mental Health Benefits

The psychological benefits of aerobic exercise are well-documented:

• Reduced depression: Moderate to large effect in reducing depressive symptoms (Schuch et al., 2016).

• Anxiety reduction: Significant reduction in symptoms (Stubbs et al., 2017).

• Stress relief: Reduced stress reactivity and improves resilience to psychological stressors (Jackson & Dishman, 2006).

Respiratory Function

Cardio training improves respiratory function through:

• Increased lung capacity: Increased vital and total lung capacity (Fatima et al., 2013).

• Improved respiratory muscle strength: Strengthened diaphragm and other respiratory muscles (Shei et al., 2018).

• Enhanced oxygen utilization: Improved oxygen use efficiency by muscles during exercise (Bassett & Howley, 2000).

Longevity

Regular aerobic exercise is consistently associated with reduced all-cause mortality:

• Individuals meeting the minimum aerobic exercise recommendations (150 minutes/week of moderate activity) had a 31% reduction in all-cause mortality risk compared to inactive individuals (Arem et al., 2015).

• Even small amounts of regular cardio (15 minutes daily) have been associated with a 14% reduction in all-cause mortality and a 3-year increase in life expectancy (Wen et al., 2011).

Benefits of Anaerobic Exercise (Strength Training)

Anaerobic exercise, primarily strength or resistance training, involves short-duration, high-intensity activities that build muscle strength and power. Examples include weightlifting, resistance band exercises, and bodyweight training. The evidence for strength training benefits is equally compelling:

Muscle Mass and Strength

The most obvious benefits of strength training relate to muscular development:

• Increased muscle mass: Progressive resistance training stimulates muscle protein synthesis, leading to hypertrophy (Schoenfeld, 2010).

• Enhanced strength: Increased muscular strength by 20-40% in previously untrained individuals within 6 months (Kraemer & Ratamess, 2004).

• Improved muscle quality: Enhanced neuromuscular coordination and muscle fiber recruitment patterns (Sale, 1988).

Metabolic Benefits

Contrary to popular belief, strength training offers significant metabolic advantages:

• Elevated resting metabolic rate: Increased muscle mass from strength training can raise resting energy expenditure by approximately 5% (Aristizabal et al., 2015).

• Improved glucose metabolism: Enhanced glucose uptake independent of insulin (Holten et al., 2004).

  
  

Bone Health

Strength training provides unique benefits for skeletal health:

• Increased bone mineral density: Improved bone formation and increased bone mineral density by 1-3% (Layne & Nelson, 1999).

• Reduced fracture risk: 40-70% lower risk of osteoporotic fractures (Zhao et al., 2015).

• Improved bone architecture: Enhanced bone microarchitecture beyond just density measures (Polidoulis et al., 2012).

Functional Capacity and Fall Prevention

Strength training significantly improves daily functioning and independence:

• Enhanced balance and coordination: Improved proprioception and neuromuscular control - the communication between your brain and body (Orr et al., 2008).

• Reduced fall risk: Decreased by 30-50% in older adults (Sherrington et al., 2017).

• Improved mobility: Resistance exercise enhances gait speed and stair-climbing power (Liu & Latham, 2009).

Cardiovascular Health

Although often overlooked, strength training offers significant cardiovascular benefits:

• Reduced blood pressure: Resistance training can reduce systolic and diastolic blood pressure by 3-4 mmHg (Cornelissen & Smart, 2013).

• Improved lipid profile: Regular strength training can reduce LDL cholesterol and triglycerides while increasing HDL cholesterol (Kelley & Kelley, 2009).

• Reduced cardiovascular risk: A meta-analysis found that resistance training was associated with a 17% lower risk of cardiovascular events (Liu et al., 2019).

Improved Body Composition

Strength training offers unique advantages for body composition:

• Preserved lean mass during weight loss: Resistance training helps maintain muscle mass during caloric restriction, optimizing fat loss (Stiegler & Cunliffe, 2006).

• Reduced visceral fat: Strength training specifically targets visceral fat, which is strongly associated with metabolic disease (Ismail et al., 2012).

• Long-term weight management: Increased muscle mass from strength training contributes to better long-term weight management (Hunter et al., 2008).

Mental Health Benefits

Strength training provides psychological benefits similar to aerobic exercise:

• Reduced depression symptoms: Meta-analyses show that resistance training significantly reduces depressive symptoms (Gordon et al., 2018).

• Reduction in anxiety: Regular strength training is associated with moderate reductions in anxiety symptoms (Gordon et al., 2017).

• Enhanced self-efficacy: Resistance training improves physical self-perception and confidence (Seguin et al., 2013).

Longevity and Healthy Aging

Strength training contributes significantly to longevity:

• A landmark study found that muscle strength was independently associated with lower all-cause mortality, with the strongest individuals having a 40-60% lower risk of death compared to the weakest (Ruiz et al., 2008).

• Meeting the recommended strength training guidelines (2+ sessions/week) is associated with a 23% reduction in all-cause mortality risk (Stamatakis et al., 2018).

Common Myths About Cardio and Strength Training

Myths About Cardio

Myth 1: Cardio causes muscle loss ("cardio kills gains")

Excessive cardio combined with caloric restriction can potentially impair muscle growth. However, moderate cardio does not significantly impact muscle gains when combined with proper nutrition and resistance training (Wilson et al., 2012).

Myth 2: You must exercise in the "fat-burning zone" to lose fat

While lower-intensity exercise utilizes a higher percentage of fat for fuel, higher-intensity exercise burns more total calories and results in greater post-exercise energy expenditure (LaForgia et al., 2006).

Myth 3: Cardio is the only way to improve heart health

While aerobic exercise has well-established cardiovascular benefits, research demonstrates that resistance training also provides significant improvements in cardiovascular health markers (Ashton et al., 2020).

Myths About Strength Training

Myth 1: Women will get "bulky" from lifting weights

Due to hormonal differences, particularly lower testosterone levels, women typically do not develop the same degree of muscle hypertrophy as men (Ivey et al., 2000).

Myth 2: Strength training makes you slow and inflexible

Properly performed resistance training through full ranges of motion can actually improve flexibility (Simão et al., 2011).

Myth 3: Strength training isn't effective for weight loss

While the immediate caloric expenditure during strength training may be lower than cardio, resistance training increases muscle mass, which raises resting metabolic rate and improves body composition (Hunter et al., 2008).

Which Is Better? Neither. Instead, Do Both.

Rather than viewing cardio and strength training as competitors, modern exercise science recognizes them as complementary modalities that together provide the most comprehensive health benefits:

Synergistic Physiological Benefits

The combination of both exercise modalities provides unique physiological advantages:

• Body composition: Cardio helps reduce overall body fat, while strength training preserves and builds lean mass, creating a more favorable body composition than either modality alone (Ho et al., 2012).

• Metabolic health: Cardio and strength training affect glucose metabolism through different pathways, with combined training showing superior improvements in insulin sensitivity, glycemic control, and HbA1c levels compared to either modality alone (Yang et al., 2014).

• Cardiovascular health: While cardio primarily improves cardiorespiratory fitness, strength training enhances cardiac structure and function in complementary ways (Zurawlew et al., 2022).

Synergistic Functional Benefits

Both modalities together enhance overall physical capability:

• Balanced physical performance: Cardio builds endurance while strength training develops power and force production—capabilities that complement each other in daily activities and athletic performance (Izquierdo et al., 2004).

• Enhanced movement quality: The combination of cardio and strength training improves overall movement efficiency, posture, and biomechanics (Karinkanta et al., 2007).

• Comprehensive fall prevention: Cardio improves balance and coordination, while strength training builds the muscle strength needed to recover from perturbations (Gillespie et al., 2012).

Superior Health Outcomes

Research consistently shows better outcomes with combined training:

• Mortality risk reduction: Combining strength training and aerobic exercise led to 40% lower all-cause mortality risk compared to those who did neither, which was greater than the risk reduction from either modality alone (Stamatakis et al., 2017).

•  Cognitive function: While both exercise types improve cognitive function, their combination appears to have additive effects on brain health and function (Colcombe & Kramer, 2003).

Best Practices to Implement Both Training Types

If you're reading this article, chances are you already partake in one form of exercise. If you are looking to capitalize on the synergistic affects of doing both types of exercise, here's a quick guide to get you started:

Frequency and Scheduling

The American College of Sports Medicine (2011) recommends:

• Aerobic exercise: 150-300 minutes of moderate-intensity or 75-150 minutes of vigorous-intensity aerobic activity per week

• Strength training: 2-3 sessions per week targeting all major muscle groups

• Start with 2-3 total exercise sessions per week, gradually increasing to 4-5 sessions as fitness improves

Cardio for Beginners

• Start with accessible, low-impact forms of cardio

• Focus first on increasing duration (e.g., from 10 to 30 minutes)

• Then gradually increase intensity through intervals (e.g., 1 minute faster, 2 minutes slower)

• Aim for a perceived exertion of 4-6 on a 10-point scale (moderate intensity where conversation is possible but not easy)

Strength Training for Beginners

• Master proper form before increasing resistance

• Increase repetitions first, then weight

• Rest 1-2 minutes between sets

• Progress by approximately 5-10% when you can complete the upper recommended repetition range with good form

Recovery and Progression

Proper recovery is essential:

• Rest days: Include at least 2-3 non-consecutive rest days per week (Jeffreys, 2005)

• Sleep: Prioritize quality sleep nightly for optimal recovery

• Nutrition: Ensure adequate protein intake and overall calories to support training (Thomas et al., 2016)

• Progression rate: Increase training volume by no more than 10% per week (Nielsen et al., 2012)

Conclusion

Cardio and strength training each provide unique, powerful health benefits. Rather than viewing them as competing modalities, the research supports their complementary roles in a comprehensive fitness program. For optimal health, longevity, and physical function, both forms of exercise should be incorporated into a regular routine. So next time you see fitness influencers or others on social media (or in real life) mocking or putting down other types of exercise, just keep scrolling. If you enjoy what you're doing, who cares what anyone else thinks.

References

Ainsworth, B. E., Haskell, W. L., Herrmann, S. D., et al. (2011). 2011 Compendium of Physical Activities: A second update of codes and MET values. Medicine & Science in Sports & Exercise, 43(8), 1575-1581.

Alentorn-Geli, E., Samuelsson, K., Musahl, V., et al. (2017). The Association of Recreational and Competitive Running With Hip and Knee Osteoarthritis: A Systematic Review and Meta-analysis. Journal of Orthopaedic & Sports Physical Therapy, 47(6), 373-390.

American College of Sports Medicine. (2011). Quantity and quality of exercise for developing and maintaining cardiorespiratory, musculoskeletal, and neuromotor fitness in apparently healthy adults: guidance for prescribing exercise. Medicine & Science in Sports & Exercise, 43(7), 1334-1359.

Arem, H., Moore, S. C., Patel, A., et al. (2015). Leisure time physical activity and mortality: a detailed pooled analysis of the dose-response relationship. JAMA Internal Medicine, 175(6), 959-967.

Aristizabal, J. C., Freidenreich, D. J., Volk, B. M., et al. (2015). Effect of resistance training on resting metabolic rate and its estimation by a dual-energy X-ray absorptiometry metabolic map. European Journal of Clinical Nutrition, 69(7), 831-836.

Ashton, R. E., Tew, G. A., Aning, J. J., et al. (2020). Effects of short-term, medium-term and long-term resistance exercise training on cardiometabolic health outcomes in adults: systematic review with meta-analysis. British Journal of Sports Medicine, 54(6), 341-348.

Bassett, D. R., & Howley, E. T. (2000). Limiting factors for maximum oxygen uptake and determinants of endurance performance. Medicine & Science in Sports & Exercise, 32(1), 70-84.

Beavers, K. M., Brinkley, T. E., & Nicklas, B. J. (2010). Effect of exercise training on chronic inflammation. Clinica Chimica Acta, 411(11-12), 785-793.

Bird, S. R., & Hawley, J. A. (2017). Update on the effects of physical activity on insulin sensitivity in humans. BMJ Open Sport & Exercise Medicine, 2(1), e000143.

Colberg, S. R., Sigal, R. J., Yardley, J. E., et al. (2016). Physical Activity/Exercise and Diabetes: A Position Statement of the American Diabetes Association. Diabetes Care, 39(11), 2065-2079.

Colcombe, S., & Kramer, A. F. (2003). Fitness effects on the cognitive function of older adults: a meta-analytic study. Psychological Science, 14(2), 125-130.

Cornelissen, V. A., & Smart, N. A. (2013). Exercise training for blood pressure: a systematic review and meta-analysis. Journal of the American Heart Association, 2(1), e004473.

Dinoff, A., Herrmann, N., Swardfager, W., et al. (2016). The Effect of Exercise Training on Resting Concentrations of Peripheral Brain-Derived Neurotrophic Factor (BDNF): A Meta-Analysis. PLoS One, 11(9), e0163037.

Erickson, K. I., Hillman, C., Stillman, C. M., et al. (2019). Physical activity, cognition, and brain outcomes: a review of the 2018 physical activity guidelines. Medicine & Science in Sports & Exercise, 51(6), 1242-1251.

Erickson, K. I., Voss, M. W., Prakash, R. S., et al. (2011). Exercise training increases size of hippocampus and improves memory. Proceedings of the National Academy of Sciences, 108(7), 3017-3022.

Fatima, S. S., Rehman, R., & Saifullah, Khan, Y. (2013). Physical activity and its effect on forced expiratory volume. Journal of the Pakistan Medical Association, 63(3), 310-312.

Fisher, J., Steele, J., Bruce-Low, S., & Smith, D. (2011). Evidence-based resistance training recommendations. Medicina Sportiva, 15(3), 147-162.

Gillespie, L. D., Robertson, M. C., Gillespie, W. J., et al. (2012). Interventions for preventing falls in older people living in the community. Cochrane Database of Systematic Reviews, (9), CD007146.

Gordon, B. R., McDowell, C. P., Hallgren, M., et al. (2018). Association of Efficacy of Resistance Exercise Training With Depressive Symptoms: Meta-analysis and Meta-regression Analysis of Randomized Clinical Trials. JAMA Psychiatry, 75(6), 566-576.

Gordon, B. R., McDowell, C. P., Lyons, M., & Herring, M. P. (2017). The Effects of Resistance Exercise Training on Anxiety: A Meta-Analysis and Meta-Regression Analysis of Randomized Controlled Trials. Sports Medicine, 47(12), 2521-2532.

Green, D. J., Hopman, M. T., Padilla, J., et al. (2017). Vascular Adaptation to Exercise in Humans: Role of Hemodynamic Stimuli. Physiological Reviews, 97(2), 495-528.

Hamer, M., & Chida, Y. (2009). Physical activity and risk of neurodegenerative disease: a systematic review of prospective evidence. Psychological Medicine, 39(1), 3-11.

Holten, M. K., Zacho, M., Gaster, M., et al. (2004). Strength training increases insulin-mediated glucose uptake, GLUT4 content, and insulin signaling in skeletal muscle in patients with type 2 diabetes. Diabetes, 53(2), 294-305.

Hunter, G. R., Byrne, N. M., Sirikul, B., et al. (2008). Resistance training conserves fat-free mass and resting energy expenditure following weight loss. Obesity, 16(5), 1045-1051.

Ismail, I., Keating, S. E., Baker, M. K., & Johnson, N. A. (2012). A systematic review and meta-analysis of the effect of aerobic vs. resistance exercise training on visceral fat. Obesity Reviews, 13(1), 68-91.

Ivey, F. M., Roth, S. M., Ferrell, R. E., et al. (2000). Effects of age, gender, and myostatin genotype on the hypertrophic response to heavy

Jackson, E. M., & Dishman, R. K. (2006). Cardiorespiratory fitness and laboratory stress: a meta-regression analysis. Psychophysiology, 43(1), 57-72.

Karinkanta, S., Heinonen, A., Sievänen, H., et al. (2007). A multi-component exercise regimen to prevent functional decline and bone fragility in home-dwelling elderly women: randomized, controlled trial. Osteoporosis International, 18(4), 453-462.

Kelley, G. A., & Kelley, K. S. (2009). Impact of progressive resistance training on lipids and lipoproteins in adults: a meta-analysis of randomized controlled trials. Preventive Medicine, 48(1), 9-19.

Kotarsky, C. J., Christensen, B. K., Miller, J. S., & Hackney, K. J. (2018). Effect of progressive calisthenic push-up training on muscle strength and thickness. Journal of Strength and Conditioning Research, 32(3), 651-659.

Kraemer, W. J., Adams, K., Cafarelli, E., et al. (2002). American College of Sports Medicine position stand. Progression models in resistance training for healthy adults. Medicine & Science in Sports & Exercise, 34(2), 364-380.

Kraemer, W. J., & Ratamess, N. A. (2004). Fundamentals of resistance training: progression and exercise prescription. Medicine & Science in Sports & Exercise, 36(4), 674-688.

LaForgia, J., Withers, R. T., & Gore, C. J. (2006). Effects of exercise intensity and duration on the excess post-exercise oxygen consumption. Journal of Sports Sciences, 24(12), 1247-1264.

Lavie, C. J., Arena, R., Swift, D. L., et al. (2015). Exercise and the cardiovascular system: clinical science and cardiovascular outcomes. Circulation Research, 117(2), 207-219.

Layne, J. E., & Nelson, M. E. (1999). The effects of progressive resistance training on bone density: a review. Medicine & Science in Sports & Exercise, 31(1), 25-30.

Liu, C. J., & Latham, N. K. (2009). Progressive resistance strength training for improving physical function in older adults. Cochrane Database of Systematic Reviews, (3), CD002759.

Liu, Y., Lee, D. C., Li, Y., et al. (2019). Associations of resistance exercise with cardiovascular disease morbidity and mortality. Medicine & Science in Sports & Exercise, 51(3), 499-508.

Morton, R. W., Oikawa, S. Y., Wavell, C. G., et al. (2016). Neither load nor systemic hormones determine resistance training-mediated hypertrophy or strength gains in resistance-trained young men. Journal of Applied Physiology, 121(1), 129-138.

Murach, K. A., & Bagley, J. R. (2016). Skeletal muscle hypertrophy with concurrent exercise training: contrary evidence for an interference effect. Sports Medicine, 46(8), 1029-1039.

Nocon, M., Hiemann, T., Müller-Riemenschneider, F., et al. (2008). Association of physical activity with all-cause and cardiovascular mortality: a systematic review and meta-analysis. European Journal of Cardiovascular Prevention & Rehabilitation, 15(3), 239-246.

Orr, R., Raymond, J., & Fiatarone Singh, M. (2008). Efficacy of progressive resistance training on balance performance in older adults: a systematic review of randomized controlled trials. Sports Medicine, 38(4), 317-343.

Polidoulis, I., Beyene, J., & Cheung, A. M. (2012). The effect of exercise on pQCT parameters of bone structure and strength in postmenopausal women—a systematic review and meta-analysis of randomized controlled trials. Osteoporosis International, 23(1), 39-51.

Ruiz, J. R., Sui, X., Lobelo, F., et al. (2008). Association between muscular strength and mortality in men: prospective cohort study. BMJ, 337, a439.

Sale, D. G. (1988). Neural adaptation to resistance training. Medicine & Science in Sports & Exercise, 20(5 Suppl), S135-S145.

Schoenfeld, B. J. (2010). The mechanisms of muscle hypertrophy and their application to resistance training. Journal of Strength and Conditioning Research, 24(10), 2857-2872.

Schoenfeld, B. J., Grgic, J., Ogborn, D., & Krieger, J. W. (2017). Strength and hypertrophy adaptations between low- vs. high-load resistance training: a systematic review and meta-analysis. Journal of Strength and Conditioning Research, 31(12), 3508-3523.

Schuch, F. B., Vancampfort, D., Richards, J., et al. (2016). Exercise as a treatment for depression: a meta-analysis adjusting for publication bias. Journal of Psychiatric Research, 77, 42-51.

Schwingshackl, L., Dias, S., Strasser, B., & Hoffmann, G. (2013). Impact of different training modalities on anthropometric and metabolic characteristics in overweight/obese subjects: a systematic review and network meta-analysis. PLoS One, 8(12), e82853.

Seguin, R. A., Eldridge, G., Lynch, W., & Paul, L. C. (2013). Strength training improves body image and physical activity behaviors among midlife and older rural women. Journal of Extension, 51(4), 4FEA2.

Shei, R. J., Paris, H. L., Beck, K. C., et al. (2018). Effects of respiratory muscle training on performance, dyspnea, and respiratory muscle fatigue in endurance athletes. European Journal of Sport Science, 18(5), 631-644.

Sherrington, C., Michaleff, Z. A., Fairhall, N., et al. (2017). Exercise to prevent falls in older adults: an updated systematic review and meta-analysis. British Journal of Sports Medicine, 51(24), 1750-1758.

Simão, R., Lemos, A., Salles, B., et al. (2011). The influence of strength, flexibility, and simultaneous training on flexibility and strength gains. Journal of Strength and Conditioning Research, 25(5), 1333-1338.

Stamatakis, E., Lee, I. M., Bennie, J., et al. (2018). Does strength-promoting exercise confer unique health benefits? A pooled analysis of data on 11 population cohorts with all-cause, cancer, and cardiovascular mortality endpoints. American Journal of Epidemiology, 187(5), 1102-1112.

Stensel, D. (2010). Exercise, appetite and appetite-regulating hormones: implications for food intake and weight control. Annals of Nutrition and Metabolism, 57(Suppl. 2), 36-42.

Stubbs, B., Vancampfort, D., Rosenbaum, S., et al. (2017). An examination of the anxiolytic effects of exercise for people with anxiety and stress-related disorders: A meta-analysis. Psychiatry Research, 249, 102-108.

Swift, D. L., Johannsen, N. M., Lavie, C. J., et al. (2014). The role of exercise and physical activity in weight loss and maintenance. Progress in Cardiovascular Diseases, 56(4), 441-447.

Wen, C. P., Wai, J. P., Tsai, M. K., et al. (2011). Minimum amount of physical activity for reduced mortality and extended life expectancy: a prospective cohort study. The Lancet, 378(9798), 1244-1253.

Wilson, J. M., Marin, P. J., Rhea, M. R., et al. (2012). Concurrent training: a meta-analysis examining interference of aerobic and resistance exercises. Journal of Strength and Conditioning Research, 26(8), 2293-2307.

Yang, Z., Scott, C. A., Mao, C., et al. (2014). Resistance exercise versus aerobic exercise for type 2 diabetes: a systematic review and meta-analysis. Sports Medicine, 44(4), 487-499.

Zhao, R., Zhao, M., & Xu, Z. (2015). The effects of differing resistance training modes on the preservation of bone mineral density in postmenopausal women: a meta-analysis. Osteoporosis International, 26(5), 1605-1618.