Which one is better: Strength Training or Cardio?
People like to ask questions like “If you could only do one, what what would it be?” However, that’s quite a silly question format because never in our lives will we have to choose “Only one exercise” or “Only one song to listen to” or “Only one food to eat.” So in the debate of Strength training versus Cardio, you should DO BOTH.
However,…. yes, this means I’m favoring one side, Strength training provides more long term bang for your buck. Though I can’t recommend enough that you still do both.
The 2 best determining factors of longevity of life (living long and healthy) are muscle mass (aka strength) and VO2 max (ability of your lungs to utilize oxygen for energy). Considering these 2 factors directly point towards Strength Training AND Cardio training, it proves that we should include both in our program.
But lets talk about what most people want to know when it comes to fitness: Weight loss.What’s better for weight loss? Strength training or cardio.
All of the folks who’ve not been paying attention to the research in the fitness industry for the past decade will say Cardio, because that’s just how we think.
“Do cardio, burn calories, lose fat.”
Although this is true, cardio only burns calories IN THE MOMENT, while strength training builds muscle mass that burns calories ALL DAY LONG.
Let’s think of it using a car analogy.
Cardio is like starting your car, driving it for 30 minutes, then turning it off. You burned gas (calories) during those 30 minutes.
Strength training is like starting your car, driving it for 30 minutes, then parking it but letting it run for 24 hours.You’ll absolutely burn more gas if you leave your car running for 30 minutes versus if it’s off.
The reason this works, is that muscle requires energy just to exist. If you have more muscle mass, you’re burning more calories just by being alive than if you have less muscle mass. So by strength training, you’re improving your bodies ability to burn more calories 24/7, versus with cardio you’re only burning calories during the time spent working out. So it’s better to bias Strength training yet still get in some cardio – as it’s great for heart and lung function.
Here’s my suggestions:
If you workout 3 days per week.
Full body strength train 2x and do cardio 1x.
If you workout 4x/week.
Full body strength train 2-3x/week, and cardio 1-2x/week.
If you workout 5x/week.
Alternate between upper and lower body strength training 4x, and do cardio 2x. So one of your sessions will include both.
*Cardio doesn’t have to be boring: It can be a group fitness class, playing a sport, doing a CrossFit or bootcamp style workout, hiking or biking. Make it fun!