Finding an exercise routine that fits into a busy schedule can be tough. Most of us usually pick either strength training or cardio when it comes to workouts, without thinking much about doing both.
Whether you’re looking to improve your overall health, lose weight, or both, combining cardio and strength training is the best way to get balanced results. While you can do each on its own, mixing them up can give you even better benefits.
What is the Difference Between Cardio and Strength Training?
Just like salt and pepper, cardio and strength training make a classic workout combo. These two types of exercise work well together and should be done differently if you want to stay at a healthy weight and build muscle.
Cardio Training
Aerobic and cardio exercises are any physical activities that get your heart pumping and your lungs working harder than usual. These workouts use oxygen to produce energy and give your heart, lungs, and entire cardiovascular system a good challenge.
You don’t need to limit cardio to the gym—you can do it wherever you feel comfortable. Simple activities like walking, dancing, or jogging can raise your heart rate and boost your metabolism, helping you reach your fitness goals.
Strength Training
Strength training, also known as resistance training or weight lifting, is a workout that helps build muscle. The goal is to increase muscle strength using specific exercises and external resistance like dumbbells, barbells, kettlebells, resistance bands, and stability balls.
Contrary to popular belief, strength training isn’t just for bodybuilders—it’s beneficial for people of all ages. Regular strength training, especially for older adults, can help prevent sarcopenia, the loss of lean muscle mass. It’s also helpful for those dealing with long-term health issues like diabetes, rheumatoid arthritis, or obesity.
The U.S. Department of Health and Human Services (HHS) recommends that kids and teens, ages six to seventeen, include strength training in their physical activities as part of a well-rounded fitness routine.
Importance of Balance During Strength Training and Cardio Training
Your fitness goals determine how much cardio and strength training you should do together. For example, someone preparing for their first 10k race will train differently than someone trying to build muscle.
Here’s how to balance the two routines based on your specific fitness goals.
Weight Loss
To burn fat effectively, your body needs to be well-hydrated so it can use stored glycogen or carbs. Start with 20 to 30 minutes of resistance training to kickstart fat metabolism. After that, add a cardio workout to help speed up fat burning.
Keep your heart rate in the fat-burning zone for the best results. You can use the Karvonen formula to find this zone: subtract your age from your maximum heart rate to get your target range. Another option is to exercise at a pace where you feel slightly uncomfortable but can still control your heart rate.
For weight loss, interval training is a great method. It includes one longer, intense cardio session and two to three weight training sessions each week. The key to success in losing weight is balancing muscle building and maintenance—eat enough calories to nourish your muscles while doing enough cardio to burn fat.
Muscle Building
Strength training plays a bigger role in building muscle than cardio does. Cardio can burn both fat and muscle, but that doesn’t mean you should skip it entirely. You can still build muscle by reducing the frequency and intensity of your cardio workouts.
To focus on muscle gain, combine a proper diet with three to five weightlifting sessions each week and add in two to three days of cardio. Make sure to eat well before and after intense workouts to prevent muscle loss and help your body recover.
Overall Health
For the best health results, try combining resistance training with cardio. This approach helps you build lean muscle, reduce body fat, and improve your cardiovascular health. To strike a good balance, mix strength exercises like weightlifting with cardio activities like running or walking.
Start with strength training to build muscle, then follow up with cardio to boost fat loss and improve heart health. If lowering your cholesterol is your goal, begin with cardio and finish with weightlifting.
While strength training and cardio are great on their own, combining them gives you even better health benefits. Regular exercise not only helps your body function better but also reduces the risk of lifestyle-related diseases.
Strength Training Vs. Cardio Training – Which is Better for Weight Loss?
The debate over the best workout for weight loss continues. Cardio enthusiasts argue that raising your heart rate through cardio burns fat by torching calories. On the other hand, weight trainers believe that building muscle is the key to shedding extra fat since lifting weights helps your body burn more calories throughout the day.
Both approaches have their merits, so there’s no one-size-fits-all answer. The most important thing is to stay consistent with whichever workout you choose. Sticking to just one type of exercise can get boring, so mixing things up can help you stay motivated and on track with your weight loss goals. Vary your cardio routine and add in different strength and conditioning exercises to keep your muscles challenged.
For example, after a cardio session on a treadmill or exercise bike, finish up with weightlifting or kickboxing. This way, you work different muscle groups and avoid overworking the same ones, which can help prevent injuries and muscle fatigue.
What are the Primary Reasons for Cardio Training?
Cardio exercise offers well-known benefits like better heart health, weight loss, and lower blood pressure. But it’s also especially helpful for people with long-term sleep problems like insomnia.
In the U.S., between 50 and 70 million people suffer from serious sleep issues. Studies show that regular aerobic exercise, along with good sleep habits, can help those struggling with insomnia.
Cardio doesn’t just improve sleep; it also benefits your brain, especially as you get older. Starting around age 30, your brain slowly begins to lose tissue, which can lead to conditions like brain atrophy. However, scientists have found that cardio exercises can help slow the aging process and boost cognitive function.
Also Read: Best HIIT Workouts for Muscle Building
What is the Primary Reason For Strength Training?
Strength training comes in different types, including:
- Muscular hypertrophy: Using moderate to heavy weights to build muscle.
- Muscle endurance: Training your muscles to handle tough workouts.
Overall, strength training boosts your strength and helps reduce the risk of falls. For example, a recent study found that people over 60 who did a well-rounded program with resistance and strength training saw a 34% drop in falls.
How Often Should You Engage in Cardio Vs. Strength Training?
How often you should do strength or cardio training depends on your fitness goals. For example, different methods are needed for weight loss, muscle growth, endurance, and stamina.
For cardiovascular health and weight loss, the American Heart Association (AHA) recommends mixing both anaerobic and aerobic exercises. Aim for 75 minutes of intense aerobic activity and at least 150 minutes of moderate aerobic activity each week. This usually breaks down to about 15 minutes of vigorous exercise and 30 minutes of moderate exercise on most days.
Moderate exercises include:
- Gardening
- Brisk walking
- Dancing
- Playing light sports like tennis
Intense exercises include:
- Swimming
- Jumping rope
- Climbing hills
- Hard yard work like digging and running
What Does my Body Type Have to do With How often I Engage in Cardio Vs. Strength Workout?
Understanding your body type can help you figure out how long you should work out. Everyone has a unique body type based on their genetic makeup, and knowing yours can help you plan your workouts for better results.
There are three main body types:
- Ectomorphs: Slim with little muscle and fat.
- Mesomorphs: Muscular with a good balance of muscle and fat.
- Endomorphs: Less muscle and more fat.
For ectomorphs, it’s best to do 30-minute cardio sessions twice a week and muscle resistance training three times a week. Mesomorphs should aim for 30 to 45 minutes of cardio three to five times a week, along with 30 minutes of weight training two to three times a week. Endomorphs should combine four days of weight training with two to three days of high-intensity interval training (HIIT) for the best results.