Cardio vs Strength Is a Myth and the Science Proves It - Alyssa Olenick| GLS #216

Alyssa repeatedly emphasizes that the exercise guidelines already include both resistance and aerobic activity, and doing more than the minimum brings further benefits. She uses the term 'hybrid' but clarifies it's just concurrent training. The key is to program both consistently, but not necessarily at equal volumes. She uses a 'seasons' approach herself, where she periodizes emphasis on strength or endurance while maintaining the other. For those worried about interference, she suggests separating intense sessions, fueling properly, and paying attention to performance metrics like bar speed.

Alyssa explains that even simple pogo hops (gentle double-leg hops) performed a few times a week can improve bone density in postmenopausal women. Running provides some impact but not as much as dedicated jumping. She groups power training under the same umbrella because it's also about moving weight quickly, which stresses bones and muscles differently than slow, heavy lifting. She recommends starting with the simplest form (double-leg hops) and progressing to single-leg or box jumps over time. The goal is to maintain or improve the ability to produce force rapidly, which is critical for fall prevention.

Alyssa notes that the exercise guidelines allow for either 150 min moderate or 75 min vigorous, and vigorous activity yields a greater health benefit per unit time. She believes that even one high-intensity session per week can significantly improve fitness, especially for those who are not doing a lot of cardio. She distinguishes between HIIT and sprint interval training, but both work. The key is to push above the lactate threshold, which is a marker of the physiological stress needed to drive adaptations. She warns against 'junk training' where women do many moderate-intensity group classes without enough intensity to drive meaningful change.

Alyssa explains that when you add endurance to resistance training, carbohydrate demand increases significantly. Carbs are protein-sparing: if you don't eat enough, your body will break down muscle for energy. She personally struggles to eat enough carbs, finding it easy to overeat fat instead. She recommends intra-workout carbs (60-90 g/hr) for sessions over an hour, and a post-run protein shake to kickstart recovery. She also touches on RED-S, noting that even active women who don't consider themselves athletes can fall into energy deficits, and that early warning signs include changes in cycle length or lighter periods, not just amenorrhea.

Alyssa emphasizes that beginners often feel like they have to do everything perfectly from day one, which leads to burnout. She gives them permission to start with one, but urges them to have a roadmap. She suggests that if someone is afraid of the weight room, they can start with cardio and observe the gym, then gradually incorporate resistance training. Conversely, if someone has no strength base, they can focus on lifting for a few months before adding cardio. Setting a performance goal (e.g., deadlift bodyweight) is a powerful way to ensure training intensity is high enough and to make fitness fun.

Alyssa differentiates between movement, exercise, and training. Movement is any activity, which is net positive, but to get specific adaptations — muscle hypertrophy, bone strengthening, cardiovascular improvements — you need a stressor that exceeds the body's baseline. Walking does not provide enough load or impact for bone or muscle, and for many, it doesn't elevate heart rate enough to drive cardiovascular adaptation. She uses this as a reason to push people toward resistance training and higher-intensity activity.

She explains that while there are estrogen receptors in muscle, the evidence for estrogen driving significant muscle protein synthesis is weak. If estrogen were a robust anabolic stimulus, hormone replacement therapy would have a dramatic effect on muscle mass, but the studies show that resistance training is the primary driver, even in postmenopausal women. The overlap of aging and menopause makes it hard to disentangle, but the key message is that women should not feel doomed by hormonal changes; they can build and maintain muscle through proper training.

The triad is built on the idea that strength and power are complementary. Strength provides the base (muscle mass, force production), power adds the speed component (ability to react quickly, catch yourself from a fall), and cardio provides the metabolic health and mitochondrial adaptations. She emphasizes that power training can be as simple as hopping or moving weight fast, and it doesn't have to be a separate session; it can be integrated into a warm-up or between sets. The model is designed to be scalable and to counteract the typical underloading that women do.

Alyssa explains that while there is a cellular pathway—endurance training activates AMPK, which can downregulate mTOR—this is not a 100% block. The bigger issue is that a hard cardio session leaves you fatigued, so you can't lift as heavy or as powerfully in a subsequent session, reducing the training stimulus. This is why mode matters: running is more CNS-demanding than cycling. She suggests separating sessions, using lower-impact modes, and ensuring adequate nutrition to mitigate this. For most non-elite individuals, the interference effect is not a significant concern.

She acknowledges that being a beginner is hard, both physiologically and mentally. For someone intimidated by lifting, she suggests starting with cardio to get comfortable in the gym, then adding resistance training. For someone with no strength baseline, she suggests focusing on resistance training first, even for a month or two, before adding cardio. The key is to have a long-term plan to integrate both, because both are essential for health. She also recommends setting a concrete athletic goal (like deadlifting bodyweight) to make training purposeful and ensure adequate intensity.