Dr. Darren Candow

So improving muscle mass, and that is very difficult to do with cardio.

Maybe sprint interval training will do that.

But the cool thing with weight training is you get cardiovascular benefits, but you also get those profound musculoskeletal benefits.

So if I was to tell anybody if there's one form of exercise to do, it's weight training, but you've got to do cardio as well.

So do both.

Yeah, if you do weight training improperly where you're lifting heavy, heavy weight with low repetitions all the time, you're likely going to jeopardize capillary density or mitochondrial health.

These are things that sort of move blood flow to and from your muscles.

You could decrease VO2 max or a fitness parameter for metabolic health fitness.

So at the end of the day, everybody should be doing both.

But if you only have time to do weight training or cardio, you still benefit because the majority of the population doesn't do any.

And how much, how often do you think?

Yeah, it's amazing that it's a small amount.

So let's just do cardio.

Most countries will say 150 minutes of physical activity at a moderate level over a week.

I'm okay with that.

I'd like it to be higher.

I'd also like the intensity to be a bit higher.

So when you tell an average individual 150 minutes a week, most people say, well, I'm going to do 70 or I'm going to do 30.

I'm going to hold the couch down and watch Netflix.

So we give it 150 and we say, you know, if you can do 21 minutes or 22 minutes a day for seven days a week, that's going to be a brisk walk or whichever.