Cardio vs. Weights

Cardio and weight training are both incredibly popular and important in athletic training and weight loss. It can be difficult, especially for those just starting out, to decide which may be most useful for them.

Pros of Cardio

1. Improves heart health

When you are doing a cardiovascular workout, your heart rate rises and you start to breath harder while your body tries to get more oxygen in your blood. Cardio helps boost your aerobic capacity (maximum amount of oxygen the body can utilize during intense exercise) and allows your heart and lungs to more efficiently move oxygen through your body. This not only helps you get through longer workouts but also prevents getting short of breath from doing daily activities.

2. It burns more calories during your workout

Another big plus for cardio is that you’ll burn more calories during your workout than you would when weight training (huge emphasis on during) due to the continuous intensity of cardiovascular exercise.

3. Budget friendly

A huge benefit of cardio training is you don’t need any extra equipment. You can simply go outside for a run or do some high intensity body weight exercises.

4. Helps maintain healthy blood pressure levels

Regular cardiovascular exercise makes your heart stronger and a stronger heart can pump more blood with less effort. As a result, the force on your arteries decreases, lowering your blood pressure. Physical activity also helps you maintain a healthy weight which is another important way to control blood pressure.

5. Reduces risk of diabetes and cardiovascular disease

Physical inactivity is a modifiable risk factor for insulin resistance and cardiovascular disease. Exercising and losing weight can prevent or delay the onset of Type 2 diabetes and help reduce the risk for heart attack and stroke. Any type of moderate to vigorous cardiovascular activity is beneficial. For overall cardiovascular health, the American Heart Association recommends at least 150 minutes of moderate-intensity aerobic activity per week.

Pros of Weightlifting

1. Builds muscle

The first and most obvious benefit of lifting weights is, it is extremely effective at increasing muscle mass. Not only is it great for building muscle, it also prevents muscle loss due to age, dieting and cardio focused routines.

2. Can increase your metabolism

If you’re building muscles, it is not just the workout itself but also the growth of muscles that burns calories. Lean muscle burns more calories than fat both during workouts, and more importantly at rest, because muscle tissue is metabolically more active and burns more calories than fat tissue. The more muscles you have, the bigger your resting energy expenditure, which means that your body burns more calories “while doing nothing”.

3. Strengthens bones and joints

Lifting weights doesn't just strengthen your muscles, it also helps to improve your bone and joint health. Having strong bones and joints is important to fight the natural weakening of bones that occurs as we age. If bones become too weak, osteoporosis can occur, a condition where bones are so fragile that even minor stressors can lead to broken bones or fractures.

4. Can improve sleep quality

Lifting weights can help you fall asleep faster, and increase the quality of your sleep. By improving sleep, your body is able to produce hormones, recovery, and improve your overall well being. Sleep is also important for muscle growth, stress reduction, and appetite control; all of which are key factors that effect fat loss.

5. Decreases risk for injury

Muscles form the foundation for all the movement, balance, and coordination of your body. Studies have shown strength training increases the number of collagen fibrils in your tendons. Strong tendons are beneficial to prevent injury because they connect your muscles to your bones, providing support and flexibility. However, it's important to maintain proper form when you lift weights, otherwise you can increase your injury risk by putting extra stress on your muscles and joints, which can lead to tears or strains.

The Bottom Line

Both cardiovascular and weight training can help you become more fit and aid in weight loss. As far as weight loss goes, cardio burns more calories per session, however, your metabolism may stay elevated for longer after weight training. There are so many health benefits for each type of training. Thus, the ideal training program includes a mix of both cardio and weightlifting.