In the workout world, there are several elements that contribute to a well-rounded exercise routine. Two of the most popular forms of exercise are cardio and strength training. While both offer many important benefits, one question remains: Is cardio or strength training the better workout? Although these two types of training focus on different areas of fitness, both play an important role in supporting a healthy lifestyle.
Cardio: The Basics
Cardio is any physical activity that raises your heart rate, making it go “thump-thump-thump” for an extended period of time. It leaves you breathing more heavily while strengthening your heart and lungs and helping them deliver oxygen throughout your body more efficiently. Activities can include power walking, running, cycling, swimming, rowing, and many other forms of exercise. These endurance-based activities increase your muscles’ need for oxygen to produce energy over longer periods of time. As a result, cardio can contribute to a higher calorie burn. Staying consistent with cardio workouts also allows your body to build muscular endurance over time.
Strength Training 101
Strength training is any type of exercise that challenges your muscles to work against resistance or additional weight. It emphasizes short bursts of energy that activate your muscles and help build strength over time. Activities can include bodyweight exercises such as push-ups, planks, and squats, as well as lifting weights using machines, free weights, and resistance bands. Strength training typically burns fewer calories per hour compared to cardio. However, these high-intensity workouts can lead to Excess Post-Exercise Oxygen Consumption (EPOC), which occurs when your body continues to use extra energy and oxygen after your workout is complete. This process helps your body recover and adapt to the physical demands placed on your muscles.
Bringing Cardio and Strength Together
An overall healthy workout routine incorporates both cardio and strength training. The recommended baseline for the average healthy adult is 150 minutes of moderate-intensity cardio and two days of full-body strength training each week. This may look like five 30-minute cardio workouts throughout the week, along with two days of full-body strength training. Another option is incorporating high-intensity interval training (HIIT), which can combine elements of both cardio and strength training into one workout. This is a great choice if you are in a time crunch!
The Best of Both Workouts
When deciding whether cardio or strength training is better for you, why choose just one? Combining both types of exercise helps create a well-rounded workout routine, allowing you to experience the benefits of each while building strength, improving endurance, and supporting your overall health and fitness. The best type of movement is one that supports your goals, interests, and lifestyle. Whether you prefer running and power walking or lifting weights and using resistance bands, choose activities that you genuinely enjoy. No single workout is perfect for everyone, and the key is finding a balance that works for you. Keep in mind that challenging your body in different ways is important, but consistency is one of the most significant factors in maintaining an exercise routine. Ultimately, finding activities you enjoy and can stick with is what makes the biggest difference.
Written by GUADS intern Ava with contributions from clevelandclinic.org
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