You know that it’s important to exercise, not only to improve your appearance but also to support your health. But if you are starting a new workout routine, it can be hard to know where you should be focusing your efforts. There is a lot of conversation about the topic of cardio vs. strength training. The truth is that there are unique benefits from both of these styles of exercise – so a well-balanced fitness routine should include both.

As you are designing your fitness plan, either on your own or by working with a trainer, it’s essential to consider your fitness goals so that you can choose the ideal workouts. Are you prioritizing weight loss, muscle gain, or simply improving overall health? The truth is that you can gain all of these benefits from a well-designed fitness plan. But understanding the differences between cardio vs. strength training is essential to ensure that you have the right plan for your unique needs.

Understanding Cardio and Strength Training: The Differences

The more you learn about exercise, the more you will understand the big differences between these types of workout activities:

• What is Cardio? Any type of aerobic exercise fits into the cardio category (also known as cardiovascular exercise). These activities increase the heart rate and your goal is to keep the heart rate up for an extended time. Examples of cardio workouts include cycling, running, and swimming.
• What is Strength Training? In comparison, strength training (often called resistance training) prioritizes activities that build muscle mass and strength. Examples of these types of exercises include using resistance bands, bodyweight exercises, and weightlifting.

There are a few key differences that you need to know about cardio vs. strength training. When you are using cardio exercises, they help to burn calories and improve endurance. On the other hand, strength training has a positive impact on building muscle. As muscle mass increases, the body can also burn fat more easily.

Benefits of Cardio: Why You Need Endurance Training

Learn about the benefits, and you will see why it makes sense to include cardio in your fitness routine:

• Better Endurance: Pushing your heart rate through endurance training helps you sustain physical activities better in the future. You will be able to maintain higher performance levels for longer periods of time.
• Increased Metabolism: If weight loss is a priority, then cardio is a great option. These activities have a positive impact on your metabolism. Not only does your calorie burn increase during the workout, but you will also maintain a higher metabolism after the workout is over.
• Fat Reduction: The more your metabolism increases and you burn calories with cardio exercises, you’ll notice weight loss benefits. Your body can burn excess fat more effectively, helping to improve your overall shape and appearance.
• Heart Health: One of the most important reasons why it’s important to include cardio in your fitness routine is to protect your heart. These exercises have a positive impact on both your lungs and heart. It’s common for blood pressure to decrease, and the overall risk of heart disease goes down. Additionally, cardio boosts oxygen delivery throughout the body, which delivers more nutrients to the cells.

Benefits of Strength Training: The Importance of Resistance Workouts

• Muscle Building: Strength training is the most effective way to build muscle mass. Not only do you feel stronger and have a better ability to perform functional activities, but you will see more defined muscles (which improves your overall appearance).
• Injury Prevention: When your muscles are strong, they protect your body and improve the stability of the joints. So, strength training can actually reduce the risk of injuries because you are protecting the vulnerable areas in your body. For this reason, strength training is particularly important for aging adults and athletes.
• Higher Metabolism: The more muscle mass you have, the more calories your body will burn throughout the day. Your metabolic rate will go up from a strength training session, which leads to long-term fat loss.
• Body Density: When you are lifting weights, the muscle gains can also have a positive impact on strengthening the bones at the same time. So, consistent strength training can have a positive impact on reducing the risk of osteoporosis. It stimulates bone growth, which is helpful for people of all ages (especially older adults).

The Perfect Balance: A Combination of Cardio and Strength Training

As you can see, there are undeniable benefits from both cardio and strength training in your fitness routine. The most important thing that you can do is set clear fitness goals, then choose the exercises that will help you achieve these results most efficiently.

In most cases, people should include both cardio and strength training in their schedule. For example, if you are training 5 days a week, then you might have 3 days of strength training alternating with 2 days of cardio.

FAQ

Which is better for weight loss: cardio or strength training?

Both cardio and strength training can help with weight loss. Cardio burns more calories during the workout, while strength training builds muscle, which increases overall calorie burn. For best results, you need a combination of both.

How often should I do cardio and strength training?

Depending on your goals, an ideal fitness plan should include 120 – 150 minutes of cardio weekly and 2 – 3 strength training sessions.

What are some effective forms of cardio and strength training?

Examples of cardio activities include running, cycling, and swimming. Examples of strength training include resistance bands, weightlifting, and bodyweight exercises.

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