Cardio + the Science of Longevity

Let’s be real—most of us don’t hop on a bike thinking about mortality rates. We show up for the sweat, the strength, the endorphins. But what if we told you that the movement you do today could actually help you live longer?

It’s a question researchers have been asking for years: Which is better for longevity—strength training or cardio? And more specifically, can an indoor cycling class (like the ones we do every day at High Ride) really make that kind of impact?

Here’s the exciting part: indoor cycling checks more boxes than you might think. And if you’re a Premium Membership (Unlimited Recurring or 1-Year), you also get 4 classes per month at The River Yoga + Fitness in the City , giving you even more ways to move, recover + feel good for the long haul.

Cardio + Longevity: Your Heart Will Thank You

Let’s start with the obvious: cardio is key when it comes to heart health. And your heart plays a major role in how long—and how well—you live.

Studies show that doing 150–300 minutes (3-6 class per week) of moderate to vigorous aerobic activity per week can reduce the risk of early death by 20–30%. It supports your cardiovascular system, lowers blood pressure, improves metabolic function + boosts your mood.

One large-scale study published in JAMA Internal Medicine found that people who consistently performed aerobic activity had a 29% lower risk of dying prematurely.

What does that mean? Every time you clip in, you’re doing something seriously good for your future.

Strength Training: A Powerful Add-On

Strength training is also worth celebrating. It protects your muscle mass, bone density + functional strength—all things that matter more as we age.

A 2022 study published in the British Journal of Sports Medicine found that people who incorporated strength training into their weekly routines had a 10–17% lower risk of all-cause mortality. Even just two sessions per week can make a difference.

At High Ride, we’re all for cross-training—and that’s why Premium Members get 4 classes at Fitness in the City to help you work strength into your weekly flow (without sacrificing your rides).

The Combo Wins: Why Variety Matters

While cardio + strength each offer big benefits on their own, doing both gives you the best possible return. The BJSM study noted that people who combined aerobic exercise with strength training had a 40% lower mortality risk than those who did neither.

But variety also keeps you consistent—and that’s the most important piece. Because the best workout is the one you’ll actually show up for.

Why Indoor Cycling Hits the Sweet Spot

Indoor cycling—especially High Ride-style cycling—isn’t just cardio. It’s cardio with resistance. Power. Control. Rhythm. And results.

Here’s what you get from every ride:

  • Heart-pumping intervals that improve stamina + VO2 max

  • Leg + core endurance training from climbs + choreography

  • Low-impact movement that’s kind to your joints

  • Mental health benefits from sweat, music + community

  • Built-in accountability from your instructors + fellow riders

At High Ride, we’re not just checking the cardio box—we’re training strength, power, rhythm + resilience all in one place.

The Bottom Line: Move in a Way That Moves You

When it comes to longevity, the science is clear: movement matters. And the more consistent you are, the better the outcome.

So if you love to ride—keep riding. If you’re ready to mix in strength or recovery, use your included classes at Fitness in the City + The River Yoga to round it out. Whether you’re here for the long climbs or long life (or both), you’re in the right place.

Because at High Ride, we’re not just in it for the sweat—we’re in it for the long ride.

Ready to ride toward a longer, stronger life?

Check the schedule. Book your next ride. Redeem your perks.

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High Ride Turns 8: A Letter from Our Founders to the Community That Built Us

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8 YEAR ANNIVERSARY CELEBRATION