Before getting started, a question that arises in the mind of most fitness enthusiasts is whether they would prioritize cardio or strength training. According to Evan Bass Men’s Clinic, while both forms provide unique benefits, cardio is aimed at boosting endurance and fat loss.
On the contrary, strength training is known as ideal for muscle growth and stamina. Choosing the right one relies on personalized fitness needs and goals. From the viewpoint of experts, it is the best approach to bring a balance of both forms for overall fitness and well-being.
Understanding Cardio Exercise
Performed in rhythmic activities, cardio training is intended to improve the heart rate for a prolonged period. It benefits by strengthening the heart along with the lungs and simultaneously supporting the body to use oxygen optimally.
Thankfully, cardio exercises are not only easy-accessible but also simple. Brisk walking, cycling, swimming, running, and dancing offer the benefits of cardio or cardiovascular benefits without needing to buy or arrange equipment or opt for a gym membership.
Key Benefits of Cardio
Heart and lung health: Cardio workouts are great to cut down bad cholesterol, boost good cholesterol, and lower the chances of heart disease.
Calorie burning: Engaging in a 30-minute cardio workout session, irrespective of the form of cycling, running, or walking, can burn over 300 calories.
Mental well-being: It encourages endorphins, a hormone that reduces anxiety and stress, and improves mood quickly.
Understanding Strength Training
Also known as weight training, strength training effectively utilizes resistance to build muscle mass and stamina. Contrasting with cardio, it burns certain calories during a phase, although it offers long-term benefits by improving stamina and strength. Strength utilizes EPOC (Excess Post-exercise Oxygen Consumption), enabling the body to continue burning calories for long hours after the workout. It also contributes to improving insulin sensitivity and helps regulate blood sugar.
Most Significant Advantages of Strength Training
- Develops muscle and metabolism: Greater muscle boosts resting metabolism, and EPOC prolongs calorie burn after exercise for up to 48 hours.
- Bone and joint integrity: It makes bones and joints stronger, making them less susceptible to injury.
- Protection for the heart: Consistent weight training reduces the risk of heart disease, promoting cardiovascular health.
Cardio or Strength Training for Weight Loss
Weight reduction and fat reduction are two different approaches. Cardio alone results in fat loss, water loss, and muscle loss, which can drop the metabolism in the long term. This makes it more difficult to maintain weight loss.
Strength training, in conjunction with cardio, ensures that fat is removed while the muscles are maintained. The result is a leaner, more defined physique with a better metabolism. The long-term approach to weight control can be accomplished by implementing both types of training, rather than relying on one.
Why Both Should Work Together
According to Evan Bass Men’s Clinic, cardio enhances heart health and burns calories rapidly, while strength training develops long-term strength and metabolism. Together, they develop a well-balanced method supporting weight loss, endurance, and muscle building.
Cardio helps improve endurance and heart health, while strength training builds muscle and helps burn calories over time. The best fitness routine combines both and is something that one can consider in the exercise plan.
