Aerobic vs. strength training: what to do and how much

“Should I do cardio or lift weights?” is the wrong question. The evidence says both, and they protect you in complementary ways. Here is how to combine them without overcomplicating it.

What each type does

• Aerobic (cardio): improves cardiovascular fitness, blood pressure, and metabolic health, and is the form most studied for brain and cognitive benefits. Think brisk walking, cycling, swimming, jogging.
• Resistance (strength): preserves muscle and bone, supports metabolic health and insulin sensitivity, and protects function and independence as you age, which matters more with each decade from midlife on.

For APOE4 carriers, the combination hits nearly every system implicated in risk: vascular, metabolic, and neurological.

Sensible weekly targets

Standard adult guidance is a reasonable anchor (adapt to your health and your clinician’s advice):

• Aerobic: at least 150 minutes a week of moderate activity, or about 75 minutes vigorous, or a mix. Brisk walking counts.
• Strength: muscle-strengthening activities on 2 or more days a week, covering the major muscle groups.
• More is generally better up to a point, and some is far better than none. Benefits start well below the targets, and going past 150 minutes toward 300 adds more.

How to actually combine them

1. Build the aerobic base first if you’re starting out. Daily walks qualify.
2. Add 2 strength sessions. Bodyweight, bands, machines, or free weights all work. Progress gradually.
3. Mix intensities: mostly easy/moderate cardio, with occasional harder efforts once you have a base.
4. Protect consistency over perfection. A sustainable routine you keep for years beats an optimal one you quit in a month.

Getting started safely

• Start where you are, and increase slowly.
• Check with your doctor before beginning a vigorous program, especially with existing conditions.
• Anchor it to your day. Pair walks with calls, or lift before a shower.

The best exercise plan blends cardio and strength, fits your life, and survives contact with a busy week. Done consistently, it’s the closest thing to a broad-spectrum brain-and-heart intervention we have.