Visit any gym and you will quickly see that some people focus on cardio exercise while others focus on strength training. So that may lead people to believe one form of exercise is better than the other. This leads me to the question ~ Cardio vs. Strength Training ~ Which One is Best?
As one who has been exercising for over 40 years, I have my personal opinion about whether cardio or strength training is better for your workout but I will share those later. Instead, I will share some research that I recently discovered from an article that I read on Chuze Fitness.
Cardio and strength training both have fitness people who are passionate about which one they prefer. There are even some folks who believe that one is better than the other. As a person who considers herself healthy and looks amazing at 59 years of age, I am always experimenting with my workout routine to see results, I wanted to share this article to give you information. I also wanted to share this information to show what helped me see results after I turned 50.
To begin the discussion of which form of exercise is better, we need to learn what each workout routine is. So let the learning begin.
What is Cardio Exercise?
Cardiovascular exercise is any sort of activity that boosts your heart rate. These are exercises that push your pulse into what’s known as your target heart rate. Think of a brisk walk or running. Think of exercise that makes you breathe harder.
While there are many types of cardio exercises, here are some of the most popular types:
+ Cycling
+ Running
+ Walking
+ Hiking
+ Swimming
+ Rowing
+ Jumping rope
+ Dancing
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Some Benefits of a Cardio Workout
A cardio workout encourages your system to become stronger, more resilient, and more efficient. This type of exercise may help improve your blood pressure and overall heart health. It can also help with your bone strength and stamina.
Cardio may also:
~ Promote brain health – thanks to the increased blood flow in your body. Some say this can help with thinking, memory, and protection from dementia.
~ Support weight loss and maintenance – A healthy weight helps your body perform better and it can prevent conditions like type 2 diabetes and cardiovascular disease. Cardio may also help you burn more calories.
~ Improve energy – cardio may require energy but it gives you energy in return. One of the reasons you feel better after a cardio workout is aerobic exercise triggers the production of endorphins—feel-good hormones that offer a wonderful sense of happiness, well-being, and I-got-this thinking.
~ Diminish stress levels - a workout is a great way to take care of stress. I love using my workout sessions to get my thoughts balanced.
~ Improve sleep quality - Some may find that exercising in the evening may not help with sleep. If that is the case morning exercise has benefits.
~ Strengthens immune system - regular and moderate aerobic exercise increases certain antibodies in the blood called immunoglobulins.
~ Curb your risk of health conditions - like obesity, asthma, high cholesterol, type 2 diabetes, etc.
What is Strength Training Exercise?
Strength training is an exercise that forces your muscles to work against a form of resistance. Strength training can be done with equipment like weights or with own body weight.
Types of body weight strength training can include:
+ Pushups
+ Planks
+ Leg Lifts
Types of equipment strength training can include:
+ Dumbbells
+ Medicine balls
+ Weight machines
+ Kettlebells
Some Benefits of Strength Training
~ Encourages bone health – Strength training encourages cells within your bones and joints to create new bone cells and tissue in response.
~ Builds muscle and strength - Strength training increases the size and number of your muscle tissues and fibers.
~ Benefits your heart, lungs, and blood vessels. - While your cardio cardiovascular system, is used during weight lifting, it does not offer as many benefits as cardio as your muscles are the primary focus of weight training.
~ Helps balance - Stronger muscles may help with your balance.
~ Increases metabolism - Resistance training compels your body to torch even more calories post-kettlebell or free weight session in a process called excess post-exercise oxygen consumption (EPOC).
Which is Better: Cardio or Strength Training?
Both cardio and strength training have benefits to your body and health, so I feel that one is not superior to the other. While cardio can improve your cardiovascular fitness and endurance, strength training is beneficial to building muscles, improving your bone health, and supporting your coordination.
A healthy body needs both cardio and strength training, so incorporating both into your workout routine is good. While everyone has opinions and preferences on the best workout schedule for strength training and cardio, a healthy balance is always good.
The American College of Sports Medicine mentions that an ideal workout routine should strike a balance between two-thirds cardio and one-third strength training. An example of this may be five days a week to 30 minutes of cardio and 2 -3 days of strength training that works all major muscles.
My experience with cardio and strength training
I am a firm believer that one needs both cardio and strength training in their workout routine. I used to just focus on cardio with being a runner. I did not make time for any weightlifting exercises. While I was in shape and had a healthy body, I struggled with fat in my stomach. Then I turned 50 and my muscles began to sag, I most noticed it in my arms and my core.
It was a fitness conference that motivated me to start strength training exercises. So I incorporated 3 days of lifting weights into my exercise schedule and my body began to change. I started to see my body change and I was amazed at the results of my 6 month fitness update.
My fitness routine
My current fitness routine is 5 days of cardio exercise and 2-3 days of strength training. Since it is winter, I am working out at the gym and my cardio includes the treadmill, rower, and elliptical. For my strength training, I do weightlifting exercises with dumbbells and kettlebells. My goal is not to have big muscles but to have strong muscles, so the heaviest weight I use is the 20-pound kettlebell.
When the weather gets warmer, I will use running as my cardio exercise. Things that I recommend for anyone who is new to strength training is to start with small weights and increase them once you can comfortably do 50 reps of an exercise without stopping. If you lift weights that are too heavy, you may injure yourself.
If you are a member of a gym, paying for a least one training session will help you find the best strength training routine for your needs. Some gyms even offer a free trial trainer session.
Other tips for good strength training and cardio results
~ I like to have 100 mg of caffeine 20 minutes before my workout session as well as a small healthy snack.
~ Make sure to refuel your body and muscles after your workout session with a healthy that has at least 20 grams of protein. Protein will help your muscles recover and may help you not experience muscle pain.
Can your nutrition help when combining cardio and weight training?
We’ve explored how weight training and cardio training work together in the gym, but what about in the kitchen? Can nutrition help?
“We have strong evidence that consuming 1.6g protein per kg body weight per day is a good amount for promoting muscle growth and 2.2g is the upper limit,” explains Daniel Clarke, junior sustainable nutrition manager at Huel.
Products that I am using for my cardio and strength training
I recently became a Huel ambassador and they sent me a box of goodies to help me fuel my workouts. I have used Huel Complete powder in the past and love it for my protein-refueling meals. I love that Huel complete powder is more than plant-based protein powder.
Huel is a complete nutrition powerhouse fuel that is plant-based and gluten-free. Huel contains a science-backed balance of protein, carbs, essential fats, and fiber, plus all of the 27 essential vitamins and minerals. It is a no-blender needed after the workout meal that helps my muscles recover. All I have to do is add the powder to water and shake. This delicious creamy drink comes in many flavors and also ready-to-drink bottles.
New to me Huel products are their energy drinks, nutrition bars, and daily green powder. The Energy+ drinks have 200 grams of caffeine along with vitamins, minerals, and electrolytes.
~ The Energy+ - gives me the energy I need to exercise as well as electrolytes to replenish what I sweat.
~ The Nutrition bars - have 14 grams of protein and plenty of vitamins and minerals. My teen boys love to eat these before school and after sports practice.
~ The Daily Greens - is a perfect blend of 91 vitamins, minerals, and whole food ingredients. This superfood blend is filled with superfruits and veggies as well as adaptogens.
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Some helpful articles
~ The Benefits of Weightlifting For Older Ladies
~ Are Portable Resistance Bands Effective For Building Muscles?
4 comments:
You are quite dedicated to training! I agree that strength and cardio are both so important. I do a lot of running, walking, stair climber, elliptical etc. - and then follow up with some weight training.
It’s inspiring to hear how you’ve maintained your health and vitality over the years! Thank you for sharing your journey and the research!!
wow! 40 years is a commitment that inspires me.. i am not a consistent person when it comes to exercise of any sort.. and strength training is something i have not done much of at all. but i can see i need to get to it
Cardio vs. strength training is a common debate, and both have their unique benefits. Cardio boosts heart health and burns calories, while strength training builds muscle and metabolism. It’s great to mix both for a balanced routine. And if you're juggling fitness with schoolwork, custom assignment writers can help you stay on top of your assignments while you focus on your workouts!
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