I quit doing cardio

imagine that

Absolutely circuit training is cardio. I was basically doing that right after the new year although I referred to them as giant sets - would be like four bicep exercises for 6 sets, followed by four tricep exercises for sets of 6.

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In general, I believe resistance training is really the key to healthy longevity (obviously, on top of diet). Peter Attia has gone the other way - recommending like 20 hours of cardio per week. I think that's unrealistic and nuts.

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yea him and some others like john rusin, who i used to respect the frick out of, have gone off the deep end and act like people have time to do nothing but workout and have no other obligations and they are completely out of touch with reality for the normal working parent

there is evidence though that vo2 matters for longevity but much stronger evidence that muscle mass matters more so it comes down to training economy

most married working parents really only have an hour to 90 min 4 times a week to get in true focused exercise, maybe 10-15 min the other days. not talking being outside playing pick up basketball, throwing the baseball/football around or even riding bikes with the kids...aka just being a parent

im talking focused training


so have to look at training economy and kind of rank things after diet

1) heavy resistance training
2) sprints or some kind of weighted/heavy metabolic conditioning like strong man or sleds etc

3) jump/plyometric/throwing training to remain explosive
4) walking
5) vo2 max training

is how i would rank them for longevity and overall health

I also consider the higher intensity workouts that get your heart rate way up to be cardio. That’s been most of mine lately with lesser frequency of basketball.

I’ve always preferred the versions of cardio with more explosive movements and rest over endurance based.

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with lesser frequency of basketball.

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Having to walk away from basketball was a very sad day. Full court basketball - played at high intensity levels - is by far the greatest all-around exercise for my money.

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Link? The evidence for VO2 max (5x lower mortality rate for top 5% VO2 max vs the least fit) is going to be pretty hard to beat

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i will have to look for it. it was really really high cooralation rate though.

LINK

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Low SMI was significantly associated with the increased risk of all-cause mortality

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muscle mass predictor of longevity in older population

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Other studies have shown that low SMI is significantly associated with an increased risk of all-cause mortality in studies with a follow-up time of 5 to 10 years (1.28, 95% CI, 1.15–1.44, P<0.001) and more than 10 years (1.25, 95% CI, 1.11–1.42, P<0.001).

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here is one showing strength is even more important than muscle mass
LINK



this is all covered in "The Barbell Prescription" too.

and its not just longevity but also quality of life.

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

LINK

Your studies are all comparing people with low muscle mass/strength to the population people with at least normal muscle mass/strength. They don’t study whether there is a benefit to people being stronger or having more muscle mass than a normal healthy person, but I certainly believe there is an added benefit. Is the added benefit as great as going from an average V02 max to above average or elite? I think it's unlikely

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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