Скачать или смотреть If You Could Only Do ONE Strength vs Cardio

Stuck on a desert island with one choice—iron or asphalt? 🏋️‍♂️ vs 👟
Today we force the eternal “cardio or strength?” debate into a bare‑knuckle brawl and crown a winner for real‑world survival and long‑term health. Spoiler: you’ll never look at a dumbbell—or a pair of running shoes—the same way again.

What You’ll Learn
Heart vs. Muscle: Why aerobic work drops premature‑death risk by up to 35 %, but lifting torches fat all day through RMR + EPOC.
Bone‑Deep Benefits: How resistance training can boost spine & hip bone‑mineral density and slash osteoporosis risk.
Desert‑Island Verdict: The single tool you’d grab when everything’s on the line.
Action Plan: Exact weekly targets—150 min cardio + 2 full‑body lifts—to build an indestructible machine that runs for life.


Master Reference List for “Strength vs Cardio”
Gorzelitz JS, Trabert B, Katki HA, et al. The independent and joint associations of weightlifting and aerobic activity with all-cause, cardiovascular disease and cancer mortality in the PLCO Cancer Screening Trial. Br J Sports Med. 2022;56(22):1277-1283. doi:10.1136/bjsports-2021-105315.

MacKenzie-Shalders K, Kelly JT, So D, Coffey VG, Byrne NM. The effect of exercise interventions on resting metabolic rate: a systematic review and meta-analysis. J Sports Sci. 2020;38(14):1635-1649. doi:10.1080/02640414.2020.1754716.

Wewege MA, Desai I, Honey C, et al. The effect of resistance training in healthy adults on body-fat percentage, fat mass and visceral fat: a systematic review and meta-analysis. Sports Med. 2022;52(2):287-300. doi:10.1007/s40279-021-01562-2.

Lafontant K, Rukstela A, Hanson A, et al. Comparison of concurrent, resistance, or aerobic training on body-fat loss: a systematic review and meta-analysis. J Int Soc Sports Nutr. 2025;22(1):2507949. doi:10.1080/15502783.2025.2507949.

Shailendra P, Baldock KL, Li LSK, Bennie JA, Boyle T. Resistance training and mortality risk: a systematic review and meta-analysis. Am J Prev Med. 2022;63(2):277-285. doi:10.1016/j.amepre.2022.03.020.

O’Bryan SJ, Giuliano C, Woessner MN, et al. Progressive resistance training for concomitant increases in muscle strength and bone mineral density in older adults: a systematic review and meta-analysis. Sports Med. 2022;52(8):1939-1960. doi:10.1007/s40279-022-01675-2.

Greer BK, O’Brien J, Hornbuckle LM, Panton LB. EPOC comparison between resistance training and high-intensity interval training in aerobically fit women. Int J Exerc Sci. 2021;14(2):1027-1035.

Stamatakis E, Ding D, Ekelund U, et al. Dose-response association of aerobic and muscle-strengthening activities with mortality: a systematic review and meta-analysis of cohort studies. Br J Sports Med. 2022;56(13):755-763. doi:10.1136/bjsports-2021-104455.

Ainsworth BE, Haskell WL, Herrmann SD, et al. 2011 Compendium of Physical Activities: a second update of codes and MET values. Med Sci Sports Exerc. 2011;43(8):1575-1581. doi:10.1249/MSS.0b013e31821ece12.

Join the Conversation
Drop your vote: Team Cardio or Team Strength? ⬇️
Hit 👍 if the science slapped, 🔔 to never miss the next deep‑dive, and share this with a friend who still thinks treadmills and barbells can’t play nice.