Strength Training vs Cardio: Which Is Better?

When it comes to losing weight, people swear cardio is the only way to burn your fat. Whereas other people believe strength training is the only way that works best in losing weight. Whatever the confusion, both have their own set of benefits and differences. It is for you to figure out the one that suits your body.

While cardio includes cycling, hiking, running, hiking, and swimming, strength training includes training with free weights, resistance bands, etc. Here is an article that tells you all about cardio vs strength training per your requirement.

What Is Cardio?

Cardio exercise, popularly known as aerobic exercise, is a rhythmic activity that increases your heart rate dramatically and allows it to shoot up for a longer period. As you perform cardio, you tend to burn most calories and fats. Your respiratory system starts working faster as you breathe heavily.

According to newspaper reports, one tends to lose around 1.4% of our total body fat through cardio. Cardio is different from strength training in a way that it relies on your body’s capability to utilise oxygen during exercises.

What Is Strength Training?

strength training meaning — (source: mydr)

Strength training, popularly known as resistance training, helps increase your muscle strength by making them work against a force or weight. If you are planning to lose weight, it is essential to train three to four times a week to get the best results.

Strength training is effective as it helps maintain mobility and balance as you age. As per American Heart Association, comprehensive strength training for 30 minutes for approximately two days a week will show the best results.

What Is the Difference Between Strength Training and Cardio?

difference cardio training — (source: pinimg)

Although both these exercises target better health conditions for young and older adults, there are few differences between cardio and strength training. Based on your necessity and body condition, you can choose the one which suits you.

Here is a table to help you get a clear picture:

Parameters	Strength Training	Cardio
Calorie burning	Strength training helps to burn more calories overall. In fact, your body continues to burn calories even after the completion of the exercise.	People find it appropriate to do cardio since it helps to burn more calories depending on your weight.
Weight loss	Strength training helps you lose fat by building your muscle tissue. So, your metabolic rate will be higher if you have more muscle mass.	If you plan to lose extra fat, cardio is an ideal choice. It reduces body fat faster, ensuring effective results.
Muscle building	According to research, strength training is an effective process that helps to preserve your muscle mass at any age.	Cardio is meant mainly for those who are focusing on weight loss. However, regular cardio workouts can also positively affect the muscle-building process.
Heart health	It does not have any specific role in strengthening your heart muscles.	Since it is a form of aerobic exercise, our body needs more oxygen as our heart rate shoots up during cardio. This increases lung capacity and improves heart muscles.
Diet	To recover your muscles from replacing glycogen, start intaking carbohydrates and protein. You should take it within two hours of your workout session.	During cardio, you should avoid processed food, and it is advisable to focus on whole food items.

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Which Is Better Between Strength Training and Cardio?

Now that you have an idea regarding cardio exercise vs strength training, you know which one to choose per your goals. Also, it depends upon your physical condition as to which one will suit you better. So, if you want to burn fat, then choosing cardio will be beneficial as it burns calories in a short period.

On the other hand, strength training will be ideal if you want to focus on your fitness and strengthen your muscles. However, the benefits of the same will give a clear picture and help you understand both features.

What Are the Benefits of Cardio Exercise?

The primary benefits of cardio exercise are listed below -

One of the major benefits of cardio exercise is it improves the health of your heart. Since the heart rate increases during exercise, it helps your heart work efficiently and decreases heart-related issues.
According to Harvard Medical School, a person running at a pace of ten minutes per mile will lose around 372 calories. Therefore, cardio exercise helps burn extra calories and is an ideal choice if you focus on weight loss.
You can easily start your cardio exercises from the comfort of your home. They are simple and easy to perform and do not require professional assistance.
Cardio enhances your immunity and reduces the chances of high blood pressure, cholesterol and heart attacks, boosting your brain health.
Cardio exercise increases your bone density when you indulge in weight-bearing cardio, such as hiking or trekking.
This exercise lowers stress and depression and enhances sleep quality, thus promising a pleasant mind and body.

What Are the Benefits of Strength Training?

Some of the most prominent benefits of strength training are -

Strength training reduces the chances of osteoporosis as it increases your bone density by putting stress on your bones.
This training increases your metabolism and hence helps you reduce weight by burning calories.
Strength training enhances your ability to do regular activities as it protects joints from injury.
Following a regular strength training workout will reduce the symptoms of several chronic diseases. They are obesity, heart disease, arthritis, diabetes, etc.
If you engage in routine strength training, it will improve your brain health as well. Several studies on older adults have shown that strength training enhances cognitive functions such as processing speed, memory, etc.

Is It Safe to Indulge in Both Cardio and Strength Training?

So, by now, you must have clearly understood the difference between cardio and strength training. Each has its separate mission and results. Therefore, if you plan to focus more on weight loss, cardio is an ideal choice. To improve your muscle mass, you can consider strength training. However, it depends on your body which one you want to choose and focus on.

According to researchers, cardio is always the first priority if your goal is to improve endurance. Similarly, a study revealed that considering cardio after strength helped to create a heart rate response that was higher than 12 minutes per beat. One can plan out separate days to engage in each exercise, keeping ample time for rest.

How Much Strength Training or Cardio Is Suitable for a Week?

A proper workout regime depends on individual goals. However, before engaging in cardio workout vs strength training, you must set your goals. It is essential to understand which exercise you will do for what purpose. So, if you plan to work on both strength and cardiovascular fitness, two days of cardio followed by three days of strength training is a must.

As per research, if you have plans to improve endurance, you can avoid a strength day. On the other hand, if you wish to add muscle, you can cut a day on for cardio.

If you want to build your muscle mass, try to focus on each muscle group twice or thrice a week. Make sure to allow yourself a minimum of 48 hours to rest and recover.

So, now you have a clear idea about cardio vs strength training. If you have further queries, you can discuss them with a professional trainer. He/she will help in chalking out plans for which one you want to engage in. In addition, always consider your health and goals before you plan a workout. Design your diet according to it.

Frequently Asked Questions

✓ Which training can I choose for a long-term fitness plan?

If you plan to focus on only one physical activity, it is ideal to choose strength training exercise. The reason is that with most strength training workouts, you can also incorporate cardio.

✓ Can I do cardio and strength training on the same day?

Although there is no such rule that you cannot perform both exercises on the same day, splitting them into two days or sessions is beneficial. This will allow ample rest for your body which is essential too.