There has always been a debate for decades over whether cardio training or strength training is better for you. The reality is you need both. Strength training and cardio workouts are two important components of a well-rounded fitness routine.
Your body will not depend on just a single branch of exercise to work. Cardio and strength workouts come with their own set of benefits, and each supports the other and enhances your overall fitness performance.
But what exactly are they, and why is it important to combine them in your workouts?
Strength training, also known as resistance training, involves using weights, machines, or your own body weight to provide resistance against your muscles as they contract. The goal of strength training is to build and maintain muscle mass, as well as improve bone density, balance, and coordination. Some examples of strength training exercises include lifting weights, doing push-ups, and using resistance bands.
Cardiovascular exercise, also known as cardio, is any type of movement that gets your heart rate up and increases blood flow. The goal of cardio is to improve your cardiovascular health, boost your immune system, and burn calories. Some examples of cardio workouts include running, cycling, and swimming.
Now that we’ve defined strength training and cardio and provided some examples of each, let’s discuss the benefits of combining both types of exercise in your fitness routine.
- Improved physical health
One of the main benefits of combining strength training and cardio is improved overall physical health. Strength training helps to build and maintain muscle mass, which is important for supporting your bones and joints and preventing injuries. Cardio, on the other hand, helps to improve your cardiovascular health by strengthening your heart and lungs. By combining the two, you can achieve a balanced and well-rounded fitness routine that will improve your physical health in a number of ways.
- Improved mental health
In addition to improving physical health, combining strength training and cardio can also have numerous mental health benefits. Exercise has been shown to reduce stress, improve mood, and boost self-esteem. By incorporating both strength training and cardio into your workouts, you can reap the mental health benefits of both types of exercise.
- Increased Calorie burning
Another benefit of combining strength training and cardio is increased calorie burning. Cardio workouts are known for their calorie-burning capabilities, but strength training can also contribute to weight loss. When you strength train, you build muscle mass, which requires more energy to maintain. This means that even when you’re at rest, your body will be burning more calories. By combining strength training and cardio, you can maximize your calorie-burning potential and achieve your weight loss goals more effectively.
- Prevention of Injury
In addition to the numerous health benefits of incorporating both strength and cardio into your workout schedule, another additional benefit is its ability to reduce your risk of injury.
Combining both types of workouts gives your body a break from the repetitive movements of cardio exercises (such as the motions of running, cycling or swimming), while strengthening and stabilizing muscles. Alternating between strength training and cardio allows some muscle groups to rest while other muscle groups are exercised. The result is a more complete level of fitness rather than an overtraining injury.
- Better Sleep
Getting enough rest is crucial for both strength training and cardio workouts. While it’s important to take rest days to allow your muscles to recover and repair, incorporating different types of exercise on these days can lead to better sleep.
Alternating between strength training and cardio can help tire out different muscle groups and lead to a deeper, more restful sleep. Similarly, engaging in cardio can deplete your energy levels and lead to a more restful sleep as your body works to recover and restore itself.
Overall, incorporating a mix of both strength training and cardio into your workout routine can lead to better sleep and optimal muscle recovery.
It’s important to find the right balance of strength training and cardio that works for you, as everyone is different. Some people may benefit from more cardio, while others may need more strength training. It’s also important to listen to your body and give it adequate rest and recovery time.
Below is an example of a 7-day workout schedule that combines both strength training and cardio which you can adopt:
- Monday:
Cardio: 30 minutes of steady-state cycling
Strength training: Full-body strength training routine including exercises such as squats, lunges, push-ups, and rows
- Tuesday:
Cardio: 45 minutes of interval running (alternating between 1 minute of sprinting and 1 minute of jogging)
Strength training: Upper body strength training routine including exercises such as bench press, bicep curls, tricep dips, and shoulder press
- Wednesday:
Cardio: 30 minutes of steady-state rowing
Strength training: Lower body strength training routine including exercises such as squats, deadlifts, calf raises, and leg press
- Thursday:
Rest Day
- Friday:
Cardio: 45 minutes of high-intensity interval training (HIIT)
Strength training: Core strength training routine including exercises such as planks, sit-ups, Russian twists, and bird dogs
- Saturday:
Cardio: 60 minutes of steady-state swimming
Strength training: Full-body strength training routine including exercises such as squats, lunges, push-ups, and rows
- Sunday:
Rest Day
This is just one example of a workout schedule that combines strength training and cardio. You may also want to consider incorporating other types of exercise, such as Stretching or Pilates, into your routine for added variety and benefits
In conclusion, combining strength training and cardio in your fitness routine can have numerous benefits for your physical and mental health. By including both types of exercise, you can improve your overall physical health, boost your mood, and maximize your calorie-burning potential.
Some of the benefits of incorporating both as highlighted above include:
- Improved physical health
- Improved mental health
- Increased calorie burning
- Prevention of injury and
- Better Sleep
Find the right balance that works for you and to listen to your body’s needs for rest.
By following these guidelines, you can achieve a well-rounded and balanced fitness routine that will help you feel your best.
With Love and gratitude as always, Xo!
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Disclaimer: Please note that I am not your doctor while I am a health coach by profession. This article is for informational and educational purposes only and does not constitute medical advice nor does it establish any kind of medical relationship between you and me. I will not be held liable for any damage resulting from or related to your use of this information.