She Strengthens

Fitness Frenemies: Cardio vs. Strength Training

The age-old debate between cardio enthusiasts and devout weightlifters has sparked a fiery passion in many fitness enthusiasts. But what’s the real difference between these two forms of exercise? Let’s dive into the benefits of each and explore how they can work together to achieve a strong, healthy body.

Understanding the Difference

Strength training, also known as weight training or resistance training, is an anaerobic activity that breaks down glucose for energy without relying on oxygen. This type of exercise includes lifting free weights, using weight machines, or performing bodyweight exercises. On the other hand, cardio (short for cardiovascular conditioning) is an aerobic activity that uses oxygen to increase heart rate and breathing. Examples of cardio exercises include running, cycling, swimming, and Zumba.

Why Cardio Matters

Cardio exercises offer numerous benefits, including:

• Improved Heart Health: Cardio helps keep your heart pumping strongly and efficiently, especially during endurance activities.
• Calorie Burn: Cardio exercises burn more calories during the workout than strength training, making it ideal for weight loss.
• Increased Endurance: Regular cardio exercises improve aerobic capacity, allowing your heart and lungs to efficiently move oxygen through your body.

Why Strength Training Matters

Strength training has its own set of benefits, including:

• Muscle Gain: Weight training helps build muscle mass, which increases resting metabolism and burns more calories at rest.
• Injury Prevention: Strength training increases bone density, reducing the risk of osteoporosis and fractures. It also supports joints, reducing the risk of knee or shoulder injuries.
• Long-Term Calorie Burn: While cardio burns more calories during the workout, strength training helps you burn more calories throughout the day, even when you’re not actively exercising.

The Best of Both Worlds

Combining cardio and strength training offers the ultimate fitness benefits:

• Fat Loss and Muscle Gain: You’ll lose fat while building muscle mass, resulting in a leaner, stronger body.
• Improved Heart Health: Combining both forms of exercise leads to greater improvements in heart disease risk factors.
• Mental Health Benefits: Exercise has been shown to improve anxiety and depression, making it a valuable tool for overall well-being.

Prioritizing Your Goals

So, which comes first: cardio or weights? The American Council on Exercise recommends doing cardio after strength training if you want to burn more calories with less effort. However, if your goal is to improve endurance, cardio before weights is the way to go.

How Much Cardio and Weights per Week?

The amount of cardio and strength training you need per week depends on your goals. Aim for 150-250 minutes of moderate to vigorous cardio activity per week for weight maintenance and loss. For strength training, aim for 2-3 days per week of full-body exercises or 3-5 days of exercises separated by muscle group.

In the end, it’s not about choosing between cardio and strength training. By incorporating both into your fitness routine, you’ll achieve a stronger, healthier body that’s capable of tackling any fitness goal.