Current standard exercise recommendation is 75 min of vigorous aerobic exercise + at least 2 sessions of strength training per week.
It is in that recommendation from NHS or here or in this study
To maintain or improve your health, adults need to do aerobic and strength exercises every week.
At least 150 minutes of moderate aerobic activity and
strength exercises on two or more days a week
or
75 minutes of vigorous aerobic activity every week, and
strength exercises on two or more days a week
Studies recommend both, aerobic activities and strength exercises. Each has its advantages.
- Aerobic physical activity helps to protect and maintain heart, lung, and circulatory health.
- Muscle strength is necessary to build and maintain strong bones, muscles, joints, and tendons.
Yes, strength training affects the cardiovascular system and heart health, and so on.
But strength training will never have such beneficial effects on the cardiovascular system and heart like aerobic exercise and aerobic exercise will never have such beneficial effects on muscles and bones like strength training.
Just like you don't build muscle with aerobic exercise and don't build endurance with exercising for one repetition.
- Aerobic training more effectively builds the body's ability to deliver oxygen to tissues and use it.
- Strength training affects heart health more indirectly. By increasing muscle mass, it gives your cardiovascular system more places to store its blood, thereby reducing blood pressure on the arterial walls.
This study has shown that a combination of aerobic and resistance training has a better effect on health than aerobic or resistance exercise alone.
This study has shown that aerobic training is more beneficial than resistance training for patients who are at risk of developing cardiovascular diseases due to obesity.
So it is possible to reach recommendations through lifting alone?
The answer is NO.
But...
According to some sources, you can "skip" aerobic training when you have big NEAT within employment - when you perform an aerobic activity at your work.