Cardio VS Strength Training

Welcome to another weekly... Energy Bulletin



There are many different ways to get your body into shape. Most of these methods of exercise are classified into two groups. These groups are classified as cardiovascular (cardio) training and strength training. Cardio and strength training are very different yet closely related activities.

Cardio or endurance based (aerobic) training in such forms as walking, running, bike riding or swimming, to name the more popular varieties, can assist you by; burning extra calories for weight loss, improving heart function, reducing cholesterol, improving recovery after exercise, reducing your risk of diabetes and other diseases as well as improve your ability to deal with stress, which we all of course suffer from time to time.

Strength training also comes in a variety of forms. Free weights and body weight training such as push ups and lunges are two of the more popular styles of resistance training.

Note -Vibration Training is of course a great adjunct to both these methods as in can be incorporated easily with both methods thereby further enhancing results through improved muscular contraction.

Strength training is used of course to assist the body in building lean muscle. This building of muscle can have many different benefits to your health and sporting performance. Some of these benefits include; developing strength, enhancing immune function, maintaining or improving muscle mass, increasing bone density, improving movement function and joint stability as well as increasing your metabolic rate or energy burned which correlates to improved body composition. I.e. looking better naked in a mirror, very important ;o)

What a lot of people don't realise however is that sometimes these two different aspects of conditioning and exercise can have opposing effects on the body. Prolonged endurance training for example can actually depress the immune system, cause muscle mass to reduce thereby decreasing metabolism as well as possibly cause a range of skeletal and joint imbalances through the high repetition of movement that accompanies prolonged exercise such as running or cycling. (I have yet to meet a runner without a least a few niggling injuries)

So when clients ask me which is the better method of exercise for their particular circumstance, be it weight loss or sports performance, I'll always answer the same, "Both of course".

Any great fitness program will have a good blend of cardio and resistance training. Where cardio may reduce muscle mass, a strong resistance style program will increase it. While resistance training is great for building your biceps, a cardio program will do the same thing for your heart.

A question that I often hear is "Cardiovascular exercise on machines such as treadmills and exercise bikes burns more calories than resistance training, so is it just a waste of gym time to add strength training to your workout?"

The simple answer is "No." Working your muscles as well as your heart and lungs can improve your health and help you drop clothes size or improve your fitness much faster than cardio on its.

Research has shown time and again that regular resistance training can increase your Basal Metabolic Rate (energy burned at rest) by up to 15%. So if you're personally cooking around 2000 calories per day, that's an increase of 300 extra calories, more than a Mars bar, burned every single day.

As with anything in our lives it is important to find the balance that works for you. Find time for both resistance and cardio training and you'll discover that your results will come far more quickly and you'll be much more likely to maintain those hard earned gains.


duncan