Cardio Or Strength Training - Which Is Better?

Introduction

So you have decided that you want to start training after the new year buzz has worn off and you have fallen into old habits. But with so many different types of training available where do you start? Every month there seems to be a new crazy method to burn fat and become a healthier version of you but there are 3 main methods which people use, cardio, strength and martial arts. Martial arts combines strength and cardio work to give a whole body session which sees fast benefits particularly for beginners.

Cardiovascular Training

Cardiovascular (CV) training is a great method to ease yourself into a training program and it involves exercises that raises the heart rate and breathing rate. When doing CV training its important that the heart rate gets up above the resting to increase blood flow and stress the heart and lungs. This type of exercise would be brisk walking for 30-minutes or jogging on a treadmill - other versions include cycling or swimming which are also excellent CV training methods. The health benefits of such methods are:

• Increased elasticity of the arteries - meaning lower risk of high blood pressure
• Increased calorie burn to combat obesity
• Healthier heart muscle to lower the risk of coronary heart disease
• Increased hormonal control - people who train regularly have a happier life and hormone balance
• Increased stamina and energy - completing CV exercise 3 times a week improves your energy levels

If you are a beginner make sure not to go too fast too early as this will lead to injury or cause further damage to the body. Start by gentle walking three to four times a week for between twenty to thirty minutes at a time without stopping. After two weeks of this increase the time of the walk or the speed - start jogging - but it doesn't have to be a constant speed. Try walking for 2 minutes and then jogging for 1 and repeating this cycle for the full 30 minute workout. If running is not your bag try swimming for 45 minutes or cycling, spin classes are a great way to train the cardiovascular system as they put stress on the body but this should only be done once you have a base level after a few weeks of other cardiovascular training.

See Also: Top 9 Cardio Myths

Strength Training

Strength training is not just about lifting weights which is what scares a lot of people away from this kind of training. You need to have a good level of strength to be able to complete everyday tasks such as lifting the shopping or getting in and out of chairs. To be a fully healthy individual you should include some strength exercises into your daily routine or exercise session. Strength training has a lot of benefits and is often considered to be better than CV training. The main benefits are:

• Weight Maintenance - working the major muscles of the body (legs) burns calories for up to 48 hours after you stop training so it can cause you to lose more weight than running on a treadmill
• Increase muscle tone/strength - using your bodyweight or weights to train will increase the amount of muscle you have
• Increase bone density - It is essential to maintain the density of the bones to avoid the risk of osteoporosis

Types of strength training can vary much like CV - you can lift weights or use your own bodyweight to improve your whole body strength. A good sample workout would be to use a combination of both in a circuit which can be done at the gym or at home using exercises such as squats, sit ups, plank, press up, squat thrusts etc. Strength training has many benefits and is a very important way to train.

Mixed Martial Arts

A relatively new and more popular method of training is mixed martial arts (MMA). MMA uses a combination of strength and cardio methods to improve the body as a whole.

There are lots of centres that offer these clasees to beginners right through to professionals for any ages to get into the sport or become healthy. A major centre in New York is Ronin Athletics who deliver a huge range of classes for all abilities - and in my opinion getting involved in a class or sport is the best way to make exercise habitual and not just a chore.

See Also: Facts and Myths About Strength Training

So Which is Best?

There is no wrong or right answer to this question. Both CV and strength type training have many health benefits and have their own positive and negatives.

Cardio and strength training serve different purposes, and the "better" choice hinges on individual goals. Cardio, involving rhythmic activities like running or cycling, strengthens the heart, burns calories quickly, enhances endurance, and offers mental health benefits through endorphin release. It's ideal for weight loss and building endurance, especially when preparing for events like marathons.

On the other hand, strength training, using resistance like weights or body weight, focuses on building and toning muscles, increasing bone density, boosting resting metabolism, and improving daily functional fitness. It's preferred for muscle building, enhancing athletic performance, and post-injury rehabilitation.

As for negatives, for example, a negative to CV training is it can be quite boring and personally I hate running! And strength - a downside is you need to use equipment to see rapid gains which can become expensive or requires gym membership.

Finding an activity such as MMA is a great way to get a combination of both strength and cardiovascular training - and its really important that you do a bit of both to become an all round healthier person.