A new systematic review and meta-analysis provides critical clarity on the optimal exercise strategy for combating metabolic syndrome (MetS). By analyzing ten clinical trials, researchers determined that concurrent training—a combination of aerobic and resistance exercise—outperforms either modality alone in improving key cardiometabolic biomarkers^[1]. This data reinforces that a blended exercise approach is a highly effective, evidence-based strategy for mitigating the risks associated with MetS, a condition that underpins many age-related diseases.

Key Findings

This meta-analysis synthesized data from clinical trials investigating aerobic (AT), resistance (An-T), and concurrent training (CT) in adults with metabolic syndrome. The results pinpoint the superior efficacy of combining modalities.

• Concurrent Training (CT) was the most effective overall, demonstrating significant improvements across seven MetS indicators. Notably, CT led to the largest reduction in Fasting Blood Glucose (-1.42 mg/dL) and was the only modality to significantly increase beneficial HDL cholesterol (0.12 mg/dL).
• Aerobic Training (AT) alone was also effective, causing a significant reduction in Total Cholesterol (-23.70 mg/dL) and a modest decrease in Diastolic Blood Pressure (-0.79 mmHg).
• Resistance Training (An-T) alone showed mixed results in this analysis, with one surprising outcome being a small but statistically significant increase in Total Cholesterol (3.91 mg/dL), highlighting the importance of a combined approach.

The Longevity Context

Metabolic syndrome is a cluster of conditions—including high blood pressure, high blood sugar, excess abdominal fat, and abnormal cholesterol levels—that dramatically increases the risk of developing cardiovascular disease and type 2 diabetes, two of the leading causes of mortality globally^[2]. The biomarkers measured in this study, particularly Fasting Blood Glucose (FBG), are central to this pathology. Elevated FBG is a hallmark of insulin resistance and is a direct precursor to prediabetes and full-blown type 2 diabetes, making its management a critical goal for healthspan extension^[3].

This study's conclusion that concurrent training is superior aligns with our mechanistic understanding of exercise physiology. Aerobic exercise enhances cardiovascular function and improves insulin sensitivity, while resistance training builds skeletal muscle—the body's primary site for glucose disposal. By combining them, individuals gain synergistic benefits. This is powerfully supported by other meta-analyses which confirm that concurrent training provides broad improvements in cardiometabolic risk factors, from body composition to glycemic control and lipid profiles, often exceeding the effects of either training type alone^[4]. The strategy directly targets the interconnected pathologies of MetS, making it a cornerstone protocol for cardiometabolic health.

Actionable Protocol

For individuals seeking to reverse or prevent metabolic syndrome, implement a concurrent training protocol. The goal is to combine both aerobic and resistance exercise within your weekly routine.

1. Frequency: Aim for 3-5 total exercise sessions per week.
2. Aerobic Component: Accumulate at least 150 minutes of moderate-intensity (e.g., brisk walking, cycling) OR 75 minutes of vigorous-intensity (e.g., running, HIIT) aerobic exercise per week.
3. Resistance Component: Perform 2-3 sessions of resistance training per week, targeting all major muscle groups (legs, back, chest, shoulders, arms). Focus on compound movements like squats, deadlifts, presses, and rows.
4. Integration: Sessions can be performed on separate days (e.g., resistance MWF, cardio T/Th) or in the same session (e.g., a 20-minute run after a 40-minute lifting session). The key is consistent application of both stimuli.