The Summary
Researchers followed 49 previously inactive men, aged 60 to 82, over four years to compare the effects of once-weekly workouts. Participants chose either a combined resistance and aerobic training program or a resistance-only routine. Both groups similarly increased their upper and lower body strength, improved leg power, and decreased body fat. However, only the combined training group saw improvements in their aerobic fitness, while the resistance-only group experienced a decline. The findings suggest that combining cardio and lifting in a single weekly session is a highly time-efficient way to improve overall fitness.
Why this is interesting
Aging often brings a decline in both muscle mass and cardiovascular health. Many people believe they need to spend hours at the gym multiple days a week to stay fit. This study shows that just one 50-to-60-minute combined workout per week is enough to build muscle, lose fat, and boost heart health. If you are pressed for time or new to working out, doing a mix of lifting and cardio in a single, once-a-week session offers the best of both worlds, protecting your heart and your body efficiently.