re: I quit doing cardio

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Those show a 25% reduction in mortality based on muscle mass/strength. Mortality benefit to increasing VO2 max is much higher:

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maybe but without strength you will not be able to continue to train vo2 max. on top of that...easiest way to maintain metabolism is through more muscle mass.

and that was just the first couple of studies i found. there are others


meta showing up to 17% reduction in mortality rate based on strength

study showing mortality rates skyrocket with muscle wasting disease

another looking at low SMM in obese

LINK this one shows that strength and muscle mass are independently related to mortality rate

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Our meta-analysis shows that adults with higher muscular strength levels, measured by handgrip strength test, had a 31% reduced all-cause mortality risk (HR=0.69, 95% CI 0.64-0.74) compared with those adults with lower muscular strength, with a slightly stronger association and lower heterogeneity in women than men. Similarly, adults with higher knee extension strength levels had a 14% lower risk of death (HR=0.86, 95% CI 0.80-0.93) than adults with lower strength levels. Therefore, low muscle

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LINK

grip strength shows up to 31% reduction



overall need to train both. i would say sprints and true hard conditioning would be right behind lifting if talking training economy. if talking jogging/zone 2...i put that behind walking

just my opinion based on how i look at the research