Do you wonder how to choose cardio vs strength training? It is very common to feel clueless when you first start working out. It is important to learn the difference between the two in order to tailor your workout goals. Global health organizations recommend including both aerobic (cardio) and resistance (strength) training into your routine in order to get the best results. Physical Activity aids in the health of your heart and metabolism, and improves your mind and body, as well as preventing disease in the long run. In this guide, we provide evidence to help you understand the science behind the two and get the best results fast.
What is Cardio?
When you think about what cardio is, think about how to get your heart and lungs working overtime. Cardio (also known as cardiovascular) health is a part of every single workout routine. It helps build endurance and cardiovascular improvement.
Some common forms of exercise are walking, running, biking, swimming, and dancing. These forms of exercise keep a large number of muscles involved and active, which will improve the efficiency of the heart and the capacity of the lungs over a long period of time.
What is strength training?
Strength training is a type of physical exercise that is used to improve muscle strength, endurance, and muscle mass, and is achieved through the use of resistance. The resistance can be in the form of free weights, resistance bands, machine weights at the gym, or even at home with body weight exercises.
Strength training also improves physical and functional capacity. This makes it easier to perform daily tasks that require physical effort, such as lifting, climbing stairs, or carrying grocery bags.
What are the benefits of cardio exercise?
The primary purpose of cardio exercise is not weight loss. The benefits of cardio exercise that have been studied and proven include;
- Strengthening the heart and improving circulation
- Reducing blood pressure
- Improving the capacity of the lungs
- Reducing the risk of developing heart disease and stroke
- Reducing stress and anxiety for better mental health
- Increasing energy and stamina
Cardio exercise is essentially important to improve endurance and efficiency of the heart.
Strength Training Advantages
Developing a workout routine that includes strength training has many positive effects for physical capabilities and longevity. Resistance training:
- Increases muscle mass and strength
- Improves bone density
- Improves stability of joints
- Aids metabolism in staying healthy
- Improves posture and balance
- Regulates blood sugar
Strength training increases the body’s metabolism (at rest) because muscle burns more calories than fat. This assists in maintaining a healthy weight because of the body’s increased resting metabolism.
Cardio Exercise Types
There are different types of cardio exercises for different goals and experience levels.
- Steady state cardio (also known as distance cardio): running/walking/cycling at a steady pace.
- HIIT (High Intensity Interval Training): alternating between short periods of intense exercise and short recovery periods.
- Low-impact cardio: swimming or using an elliptical. It’s easier on the joints and also a good workout.
- Recreational cardio: playing sports like basketball or football, and also includes dance or Zumba classes.
To keep challenges circulating in the cardio system, and also keep exercise engaging, variety is key.
Types of Muscular Strength
Strength training is about different types of muscular strength development too.
- Maximal Strength – Lifting heavy weights for few repetitions.
- Muscular endurance – Doing lighter resistance exercises for longer.
- Power Training – Explosive movement exercises e.g. jump squats
- Functional Strength – Exercises that resemble movements done in real life.
Knowing these types helps in optimising the resistance training routine.
Cardio vs Strength Training: Key Differences
In the cardio vs strength training battle, the difference is in the major takeaways:
- Cardio is great for the heart and endurance.
- Strength training is important for muscular development and metabolism.
In the larger cardio vs strength scope, one needs to appreciate that both are interdependent. Cardio increases the aerobic threshold, and strength training increases the muscular threshold.
Is Cardio or Strength Better for Weight Loss?
Cardio helps create an immediate calorie deficit due to high calorie burn, while strength training increases your body’s calorie burn by increasing muscle mass.
Research shows that combining both methods of burning calories and maintaining testosterone levels can promote longer-lasting weight loss. While cardio burns extra calories quickly, strength training preserves muscle.
If your goal is specifically reducing abdominal fat, you can also explore these targeted exercises for belly fat reduction in our guide on 10 exercises to reduce belly fat.
Should I Do Cardio Or Strength Training First?
Another common consideration is, should I do cardio or strength training first?
The answer is goal-dependent:
- For muscle gain or strength improvement, do strength training first while your muscles are still fresh.
- For your goal to be endurance or stamina, do cardio first.
Many fitness professionals suggest alternating focus days or even doing both for balanced results.
Does Strength Training Count As Cardio?
Traditional resistance workouts focus on muscle activation rather than sustained heart rate elevation. However, circuit-style or high-intensity resistance sessions can raise your heart rate significantly, offering some cardiovascular benefit. Still, dedicated aerobic sessions are generally recommended to fully meet cardiovascular health guidelines.
Designing a Balanced Weekly Routine
The guidelines for adults are a minimum of 150 minutes of moderate intensity cardio and strength training on 2 or more days of the week.
An example of a balanced plan is
- 3-4 days of moderate cardio
- 2-3 days of strength training
- 1-2 rest days with some light activity, including stretching if you like.
This setup promotes endurance, muscle growth, metabolic health, and reduces the likelihood of getting injured.
Tips for blending Cardio and Strength
- Always warm up before working out
- Slowly increase the intensity of your workout.
- Use correct form at all times when doing resistance training
- Drink plenty of water
- Finish your workout, allowing the correct time for recovery
Achieve the most with the consistency you put in. Focus on your own pace. Don’t push for intensity.
Also Read: Flexibility Exercises: Benefits, Importance & Best Workouts
Conclusion
The best strategy for someone deciding on whether they should do cardio or strength training is to do both and possibly even more, as they create a thorough fitness foundation. Whereas, strength training creates muscle, boosts metabolism and creates stronger bones. Depending on whether your goal is weight management, athletic performance, or health in your old age, knowing whether cardio or strength training is better for weight loss is key.
The answer is both, creating a regimen that includes all forms of cardio and all stressors of muscular strength will promote health, resiliency and physical confidence that will last a lifetime.
