Which is Better: Cardio or Strength Training?

I’m hoping that if you’ve been reading my newsletters, been a client or boot camper of mine, or have any experience listening to me talk about fitness at all you’ll know the above is actually a trick question. Still, from time to time I get asked which form of exercise is better – cardio or weight training. My blanket answer is “you need both.” My more in-depth answer is “it depends on your goals.” Hear (read) me out to learn what’s right for you.

Why Cardio?
Before I get all detailed on you, you need to realize right here and now that cardiovascular exercise is essential. It’s essential for your lungs, your heart, your body composition, your sanity, and your weight loss strategy. No matter whether you do cardio twice a week or five times a week, it’s good for you. Now here’s when it’s best for you: When your primary goal is to lose weight as fast as possible. Notice I write as fast as possible, because more on that will come next when we discuss weights. But when a new client comes to me and tells me he/she needs to lose weight for an event, or because of an exceedingly sedentary lifestyle, or to look better in one month, cardio is the prescription. This is because bottom line, aerobic exercise wins the head-to-head battle of burning calories against lifting weights. Consider this: If you lift weights for 30 minutes you’ll burn calories, but you’ll also need to take small breaks. Now if you run, bike, swim, climb on the elliptical or stair master or kick box for 30 minutes you can do so with very limited or no breaks. *Dingdingding!* Cardio is the calorie-blasting winner in this ring.

Now I know what you’re thinking. What if I’m naturally skinny? Okay so maybe you weren’t really thinking that, but maybe you know these people – your skinny friends who don’t step a foot in the gym, can eat anything they want and always look good in their swimming suit. They may not think they need cardio...and as their friend I urge you to forward this news on to them because you’ll save their future selves and increase their quality of life as they age. Want to maintain your freedom and independence in later years instead of relying on wheel chairs and loved ones for help? Stick with cardio and it’ll stick with you. If you’re just starting out and need to drop some pounds, begin with three days of cardio and work up to five or six. Remember to mix up the method too – meaning if you always run you’ll need to switch it up once or twice a week and try spinning, swimming, etc. so your body doesn’t get used to the energy output.

Why Weights?
We all know that as we get older we lose valuable muscle mass and bone strength, which is exactly why having a solid resistance-training program is always good for you. Here’s when it’s best for you: If you’re looking to build muscle mass, tone-up, keep the weight off long-term, and/or increase your metabolism. Lifting weights is crucial for all of those things. You may be able to drop 20 pounds with strictly cardio after a few months, but good luck keeping the weight off without weight training. Since you’ll increase your muscle weight you’ll replace unwanted body fat and as you’ve probably been made aware of – more muscle means you’ll burn more calories performing everyday duties. In fact, the more muscle you have the more calories you’ll burn just at rest. Gotta love that! I prescribe two to three days of weight training to my clients who want to lose weight and keep it off.

Now back to those skinny friends of yours: Let them know that thin women are often at a higher-than-average risk of osteoporosis, which can result in bone fractures. So even if you’re close to your ideal weight or supermodel slender, weight training is necessary. Start with two days a week and increase to three. You can add up to five days a week if your goal is to build considerable muscle mass.

When it’s a Tie
As far as I’m concerned it’s always a tie. You need a balance of cardio and weights in your fitness program if your goal is to be fit for the rest of your life. With that said, for weight loss you’ll want to focus on three to five sessions of cardio with two or three sessions of weight training. For building muscle you’ll want to focus mostly on weight training three to five times a week but you’ll need to be sure you keep your body fat down with cardio at least once or twice a week. Ideally you want a combination of moderate to vigorous aerobic exercise and moderate-intensity strength training. Give yourself a rest day (yay!) for recovery so you don’t burn out and over-stress your body. Combine the two types of exercise with healthy eating 90% of the time and you’re well on your way to becoming and staying healthy your whole life. Who says retirement is for old people?

It’s Here!

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Meet the Trainer

Crystal is a certified personal trainer through the National Sports and Conditioning
Association (NSCA). She has a passion for helping others live a healthy lifestyle
and coaching them to push their limits beyond what they think they are capable of.