Cardio Workout vs. Weight Training

Exercise is an essential part of a healthy lifestyle. Studies prove that regular exercise can reduce cholesterol, lower blood pressure, and burn calories.

It can also catalyze weight loss, boost the immune system, increase bone density, and reduce stress. For many years, cardio workout and strength training have been compared to one another.

Literature exists that demonstrates the health benefits of both cardio exercise and strength training, though these health benefits vary considerably.

Depending on an individual’s goals, one or the other may be preferred. Using a combination of both cardio and strength training is another option that many people use to maximize their physical potential.

Cardio Workout

Cardio workouts, also known as aerobic exercises, consist of light to moderate levels of activity that last for an extended period of time.

During these workouts, oxygen from the lungs is pumped into the muscle tissue to provide large reservoirs of energy. In essence, the muscles are able to “breathe,” and can function for longer periods of time.

Jogging or running a long-distance marathon is an example of a cardio workout. Other common forms of cardio workouts include swimming, cycling, walking, rowing, and jumping rope.

These workout sessions should last at least 20 minutes, and need to be repeated 4 to 7 times per week.

Usually individuals prefer cardio workouts when trying to lose weight, develop endurance, and improve stamina.

Aside from immediate weight loss, aerobic exercise can improve the immune system, respiratory system, and cardiac output, and reduce the risk factors for metabolic diseases. Studies show that cardio workouts can potentially increase overall lifespan.

Strength Training

Strength Training, or resistance training, is an example of anaerobic exercise. During high intensity exercises, the muscles are contracted so that the glucose metabolism rate exceeds the rate of oxygen supply.

Instead of using oxygen to break apart sugar through respiration, muscle cells break down pyruvates into lactic acid via fermentation.

This lactic acid builds up in muscle tissue and causes pain after strength training, experienced particularly the day after intense workouts.

These intense workout sessions should last up to an hour, but actual muscle exertion will not exceed more than 1 to 2 minutes per lift, with large resting gaps between lifting sets.

You should lift weights 2-4 days per week, but never more than 4 days per week.

Muscles need time to heal properly, and if not given time to heal, muscles can actually shrink rather than grow.

Strength training will build muscle mass, improve balance and coordination, and will also lead to lean body mass. Strength training is designed for individuals who care more about short-term muscle strength than endurance.

It is best for individuals who care about their personal looks, such as body builders or models. Athletes (particularly in aggressive, high-contact sports) and wrestlers focus on weight training, as they require great muscle exertion in short bursts.

Both free weights and machine weights have pros and cons, but usually beginners use machines while experts use free weights.

Developing The Best Exercise Routine

Most experts agree that both weight lifting and cardio workouts aid in weight loss and contribute to the overall wellness of the body.

Most professional athletes and health buffs practice exercise routines containing both cardio and weight lifting elements.

Developing the exercise routine consistent with your goals is imperative. Before starting any exercise program, consult with your physician or a local healthcare provider.