The Cardio vs. Weights Debate
And why it shouldn’t be either, or
CUT TO THE CHASE
Exercise brings many positive health benefits, mind, body and spirit. Don’t lose sight of the big picture when focusing on physical results.
That being said, weight management is essential to overall health and longevity. A combination of both cardio and weights efficiently provides the entire realm of benefits and results.
When determining your optimal mix, consider your current state of health and ultimate goals.
There’s no denying the power of exercise — from boosting your mood and energy levels, to reducing the risk of chronic disease — there are so many health benefits to be had.
However, there remains a big debate on which type of exercise brings the best results: cardio or weights? Some swear by cardio (walking, running, elliptical), while others insist that strength training (weights) is the way to go. While there is some merit to the divide, it’s time to forget the age old “cardio for weight loss, weights for bulking” and think more holistically.
In reality, both types of exercise will bring results, particularly alongside a sound nutrition plan. But with only so much time to dedicate to fitness in a given day or week, efficiency and effectiveness are key. Ultimately, that comes down to your individual goals. But whether you’re looking to lose weight, gain muscle mass or promote overall longevity, it doesn’t have to be either-or when it comes to cardio and strength training, nor should it be.
There are many shared benefits, but also distinct differences between cardio and strength training; therefore, both are needed to achieve the entire realm of fat-torching, mood-lifting, body-sculpting, long-term health benefits that exercise has to offer. Your optimal mix, amount and intensity is specific to you based on your current state of health and ultimate goals (more on that later).
There have been hundreds of studies on cardio and strength training that have uncovered dozens of health benefits. Many of these have been pulled together in a report by the National Institute for Health and a (much shorter) article by Whole Life Challenge. Here are some of the most notable:
HEALTH BENEFITS OF CARDIO EXERCISE:
Improved heart health, increased blood flow and greater oxygen supply
Reduced risk of chronic disease, particularly cardiovascular disease
Effective weight loss and/or management
Enhanced mood and reduced symptoms of anxiety and depression
Increased energy and enhanced quality of sleep
Improved “good” cholesterol (HDL) and reduced “bad” (LDL)
Improved cognitive function and reduced effects of aging; particularly with memory
Clearer, healthier skin
Increased immunity and longevity
HEALTH BENEFITS OF STRENGTH TRAINING:
Muscle growth and maintenance
Improved strength and endurance
Weight loss and/or management, with a sustained calorie burn post-workout
Controlled blood sugar levels
Reduced risk of chronic disease, particularly Type 2 Diabetes
Stronger bones; reducing the risk of osteoporosis
Increased insulin regulation and decreased inflammation
Enhanced stability and balance
Increased joint flexibility
Enhanced mood, reduced symptoms of anxiety and depression
Increased immunity and longevity
Now that we know just a few of the potential benefits, let’s focus on two key distinctions that have resonated with me, and are why I incorporate both cardio and weights (both separately and in combination) in my workout routine.
1. CARDIO SIGNIFICANTLY IMPROVES CARDIOVASULAR HEALTH:
Seems pretty intuitive, right? Sure, but I’m not so sure that we actually understand how important that is.
Cardio, aka cardiovascular or aerobic exercise, is the movement of large muscle groups that raise your heart and breathing rates. While most exercise (weight training included) will do this, it is not to the same degree as sustained or high intensity interval cardio. This includes both conventional cardio moves, i.e. walking, running, biking, elliptical, jumping, swimming, etc. and compound cardio moves, i.e. jump squats, jumping lunges, etc.
Cardio strengthens your heart and blood vessels; enhancing their ability to distribute oxygen throughout the body with less effort. This decreases the force on the arteries; lowering blood pressure and cholesterol, while increasing oxygen flow; improving cell function. The result? A significantly lower risk of cardiovascular disease (amongst other chronic diseases).
According to the American Heart Association, cardiovascular disease (coronary heart disease, heart failure, stroke and high blood pressure) affects nearly half of all adults in the U.S., and is the leading cause of death globally. These statistics are staggering and continue to rise. A commitment to cardio is among the most powerful ways to reduce your chances and promote overall longevity. And when done in combination with strength training, the results are further amplified.
2. STRENGTH TRAINING IS ESSENTIAL FOR MUSCLE DEVELOPMENT AND SHAPING YOUR BODY:
Strength training (weight lifting, resistance bands and weight machines) uses weight and resistance to create muscular contractions. This causes microscopic tears in the muscle tissue; triggering a healing process for the body to repair the muscle. This builds the strength, endurance and size of the muscle; over time, creating a more toned or built physique.
Muscle development, not fat loss, is what changes the shape of your body. Take a person who is overweight and pear-shaped (having hips that are wide in relation to the upper part of the body). Let’s assume they want to lose weight, and let's also assume that they don’t weight train in fear of “bulking up”. Using the age-old theory, their workout includes 30 minutes of steady state cardio every day. It is likely they will lose weight; however, what you're going see is a smaller version of the pear-shape they started with.
Without strength training, they haven’t adequately stimulated muscle fibres to strengthen and grow lean muscle tissue. So, their physique, while smaller, remains the same shape and appears “soft”. If the muscle were strengthened through weight training, they would appear harder and more toned; developing shape. Strength training may also help to increase your resting metabolic rate (i.e. the amount of calories you burn at rest). Some studies show up to a 7% increase in RMR, though the topic is still up for big debate.
GOT IT - NOW WHAT?
Hopefully you’re inspired to incorporate both cardio and weight training into your workout routine. Now how do you get started? As a general guideline, the Center for Disease Control recommends adults get at least 150 minutes a week (or 20 minutes per day) of moderate-intensity cardio exercise with two strength training workouts for good health. Use this as a starting point along with the below suggestions.
Consider your current state of health: What is your experience level with cardio and/or weight lifting? Do you have any pre-existing health conditions? Do you have any pains or injuries? How old are you? What is your current weight and BMI?
And your ultimate goals: Fat loss? Muscle gain? Toning up? Reduce symptoms of chronic disease? Improve overall health? All of the above?
Develop an initial strategy:
Try a workout class that incorporates both cardio and strength training, such as boot camp, cardio boxing, body combat or circuit training.
Create your own circuit: Start with 15 minutes – pick four exercises; two cardio and two strength. Perform each (alternating between cardio and weight) for 30 seconds then take a 1 minute break. Repeat this 5 times.
Try high intensity interval training with compound body-weight movements, such as Body Coach’s 20 minute HIIT or FB’s 25-minute HIIT.
Incorporate cardio and weights in each of your gym days. Dedicate the first two-thirds to strength training, and the last third to cardio. Start with the weights, as cardio will expend energy that you will need to maximize your strength training.
Alternate cardio and weight days at the gym, such as how SELF Magazine outlined in their recent article.
Again, your optimal approach to exercise is completely individual. The key isn’t getting it “right” the first time — it’s listening to your body and adjusting as you go based on how it responds (consider: weight, inches, tone, energy, alertness, mood). Work towards finding a style and routine that you actually enjoy so you stick with it for the long-run. Because remember, there’s a lot more to be gained from exercise than muscle!
