Cardio Vs. Strength Training?
For many years now, the debate has raged about which of the two of them is better for weight loss.
Before we talk about the first choice for weight loss is aerobic exercise or strength training, let’s look at what cardio and strength training is.
What is cardio?
Well, cardio is physical exercise of low to moderate intensity that relies primarily on the ventilatory (lung) energy-producing system.
“Aerobically” means “using oxygen,” and refers specifically to the utilization of oxygen to meet energy needs during activity.
As such, it can be accomplished by walking, running, jogging, skating, climbing stairs, biking, swimming, playing sports, and using aerobics.
Aerobic exercise has been shown to improve immune function, reduce cholesterol levels, lower blood pressure, improves circulation, and increases muscle strength and size.
How Does Cardio Help You Lose Weight?
So how does cardio help you lose fat while you’re training?
Well, while you’re running or doing aerobics you’re actually using several major muscle groups.
As your heart pumps these muscles get the oxygen that improves their performance and ability to burn fat. This increased metabolic rate also burns calories.
The reason it’s so effective is that you’re constantly burning calories and using up stored fat.
But, if you’re not a fan of cardio but strength training is what you want, then you can choose weights to build up your strength and lose fat.
What is Strength Training?
Strength training — also known as weight or resistance training — is a physical activity designed to improve muscular fitness by exercising a specific muscle or muscle group against external resistance, including free-weights, weight machines, or your own body weight.
Strength Training and Fat Loss
You may be asking “How does strength training help me lose weight?”
Well, it all starts with the increased metabolism that occurs when you are using weights in your exercises.
A higher metabolism means that your body is burning more calories at a faster rate, leading to rapid weight loss.
Choose Cardio or Strength Training?
If you are a beginner then cardio is the best choice.
Because you can always be sure that you will have an excellent workout without any risk of harming your body in any way.
In addition, Some research shows that you’ll burn more calories per session of cardio than weight training for about the same amount of effort.
But please note that if you are a beginner, you should only start with low intensity cardio sessions and increase the intensity as you progress.
Combine Cardio and Strength Training
Actually, the best way to lose weight in the shortest time possible is to combine cardio exercises with weight training workouts.
Although a weight-training workout doesn’t typically burn as many calories as a cardio workout, it has other important benefits.
Now, let’s discussed a little bit about what are the benefits of strength training for fat loss.
The biggest benefit of strength training for weight loss is that it builds muscle. The more you train your muscles, the stronger they become.
This means that over time, you will be able to lose more weight and keep it off.
As you’ve probably figured out by now, both cardio and strength training are important for losing fat and building muscle. If you do them, you’ll be able to maintain or lose those extra pounds.
If you’re a beginner, I would suggest concentrating on doing cardio first. Then start doing strength training as you progress.
Remember, though, that you must keep your weight lifting routine steady in order to achieve effective muscle mass and permanent fat loss.
Which should you do first?
Many people mistakenly think that cardio and weight training must be done together. That is not the case.
Cardio exercise increases your stamina and gives you a higher endurance level. When you’re strong, your body can carry out more intense workouts without tiring as quickly.
Strength training helps build your body’s muscles, but at the same time, it makes the body stronger. It increases your metabolism, which then burns calories faster after you complete the routine.
So, cardio and weight training: what is first for you?
What is first is actually making sure your exercise program fits your lifestyle.
When to do strength training before cardio
If you want to burn more calories with less effort, Recommends doing cardio after strength training. A study in 2014 found that doing cardio after lifting resulted in a heart rate 12 beats per minute faster
Weights before cardio is also a better strategy if your goal is to build strength. For example, if you’re lifting to train just your lower-body muscles (leg day, anyone?), Recommends doing weights first.
When to do cardio before strength training
If your goal is to have better endurance for an upcoming race, cardio before weights are the way to go.
Overall, to answer the question, “cardio or strength training” you have to take both into consideration. I recommend doing a mix of strength training and cardio for the best results.
Remember, you also need to maintain a healthy and nutrient-dense diet in order to get all of the nutrients your body needs. So, whether you choose cardio or strength training, you will be happier for it.