Cardio vs Strength Training: Which One Is Best for Your Fitness Goals?
While it’s obvious that strength training and cardio are quite different workout regimens, we cannot overlook the fact that these do wonders for our bodies in their respective ways. People often work on their fitness goals; some aim to lose weight while others look to gain it. However, the most important thing that many overlook is the appropriate balance between strength training and cardio. There’s a constant debate on strength training vs. cardio, but the question remains: which one is better? Let’s break it down.
Cardio: For Endurance and Heart Health
Cardiovascular exercise is a branch on which the heart of fitness relies. It includes activities like walking, running, hiking, aerobics, cycling, swimming, etc. In brief, cardio is all about improving your heart and lung capacity while burning fat.
As we are talking about strength training vs. cardio, let us tell you that cardio burns more calories per session than strength or weight training, with similar efforts. The calorie burn depends on the individual’s body size and exercise intensity. Let us discuss some of the benefits!
Benefits of Cardio
Improved Heart Health
Regular cardio strengthens our heart and improves circulation. It is indeed one of the important benefits of cardio, as a stronger heart also pumps blood more efficiently, which improves blood flow to all parts of your body.
Mental Health Boost
It has been proven that cardio reduces stress and anxiety, helping us feel more energized and positive. Further, it is indeed beneficial as it improves our mental health and self-esteem and, most importantly, balances our sleep cycle.
Boost Endurance
Cardiovascular exercises increase our stamina. It makes us feel energetic, hence making everyday activities easier and improving our overall fitness level.
Fat Loss
Cardio is a calorie-torching activity. It is said to work greatly for shedding fat, especially when combined with a healthy & nutritious diet.
Strength Training: Building Power and Muscle
Coming onto strength training, also known as resistance training, it focuses on growing muscle and increasing strength. This includes exercises like bodyweight exercises, weightlifting, Pilates, Power Yoga, and resistance bands. There are infinite exercises, or we can say workout regimens, to work a range of different muscles. Let’s discuss some of the benefits of strength training!
Benefits of Strength Training
Promotes Flexibility and Mobility
It has been proven that strength training increases joint range of motion (ROM), which allows greater mobility and flexibility. One should utilize their full movement potential around a joint.
Increased Muscle Mass
The obvious benefit of strength training is that it helps in building muscle mass; it further boosts metabolism and helps in burning more calories at rest; however, one should be consistent in their training.
Stronger Bones
Strength training is said to be important for bone development. It enhances bone density, helping to prevent osteoporosis as we age.
Uplift Our Mood
Regular weight training is something that boosts our mood as well as improves our mental health, simultaneously reducing anxiety. Further, it confers multiple benefits to mood regulation, such as increased self-esteem and self-efficacy, leading to a positive mindset.
Types of Strength or Resistance Training
Free Weights
The classic form of strength training is free weight training. Free weights are any kind of weight that is not attached to a machine. The most common types are barbells, dumbbells, kettlebells, and medicine balls. It is considered to be ideal for beginners.
Weight Machines
Now come the weight machines. These are the pieces of equipment that come with adjustable seats with handles attached either to weights or hydraulics. Built-in guides and mechanisms help control our body movement. This is helpful for beginners as well as for those rehabbing any injury.
Resistance Bands
You must have seen those giant rubber bands; those provide resistance when stretched. They are portable and can be adapted to most workouts; hence, they are an important part of strength training. The bands provide continuous resistance throughout a movement.
Suspension Equipment
Suspension training helps develop balance and coordination. It is a tool that uses gravity and the user’s body weight to complete several exercises.
Your Body Weight
Bodyweight exercises, are a form of strength training where an individual uses their body weight to provide resistance against gravity. When we complete a bodyweight workout, we are essentially using our body alone without any other exercise equipment. These include squats, push-ups, and chin-ups. It is considered to be convenient, especially when traveling or at work.
Which One is Better for YOU?
Continuing our debate on strength training vs. cardio, let’s move further. Our answer to this question is “It Depends on Your Fitness Goals!”. You can choose a workout regimen as per your goals and preferences.
For Fat Loss
If your goal is to burn fat, then blending both, i.e., cardio and strength training, is key. Cardio helps us to burn calories, while strength training increases muscle mass to keep the fat off long-term.
For Muscle Gain
If you’re someone who is looking to build muscle and gain strength, then strength training is the way to go. Cardio can indeed complement your workouts, but it won’t replace the benefits of lifting.
For Heart Health & Endurance
No doubt, cardio takes the lead here. It’s perfect for boosting endurance and improving cardiovascular fitness, i.e., heart health.
How to Build a Strength and Cardio Routine?
While discussing strength training vs. cardio, let’s shed some light on another important aspect: building a strength and cardio routine. One should not stress it!
Various studies suggest that one should do 150 minutes of cardio per week, which can be broken down into 5 sessions of 30 minutes. Further, one should train their core, upper, and lower body 2 times per week. However, let us tell you that it does not mean that you have to work out every day or that you have to do your strength exercises separately.
Talking about a routine, it depends on the goals. If you are someone whose primary goal is to build strength, then you should start with weights. On the other hand, if your goal is to improve cardio fitness, then you can start with a jog.
No matter what order you pick, be mindful of the intensity of your workout. You should not be going too hard, as it can increase the risk of an injury that keeps you from exercising altogether.