Cardio or Strength Training? Choosing the Best Workout
Deciding whether to prioritize cardio workouts or strength training can be confusing, especially for beginners. Each type of exercise offers unique benefits, and the right choice depends on your personal fitness goals. In this guide, we'll explore the pros and cons of both cardio and strength training, helping you make an informed decision.
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Jodi Cash (owner) also offers online coaching, a Metabolism Mastery Method for busy and full-time working moms, and 1-to-1 coaching calls.
Schedule an intro call today to learn about these offerings!
Understanding Cardio Workouts
Cardio workouts are exercises that increase your heart rate and improve cardiovascular health. Common forms of cardio include running, cycling, swimming, and aerobic classes.
Benefits of Cardio:
Heart Health: Strengthens the heart and improves blood circulation.
Calorie Burn: Effective for burning calories and aiding weight loss.
Endurance: Enhances stamina and overall endurance.
Mood Boost: Releases endorphins, reducing stress and improving mood.
Popular Cardio Exercises:
Running or jogging
Cycling
Swimming
Jump rope
High-intensity interval training (HIIT)
Understanding Strength Training
Strength training, also known as resistance training, involves exercises that improve muscle strength and endurance. This can be done using free weights, resistance bands, or bodyweight exercises.
Benefits of Strength Training:
Muscle Building: Increases muscle mass and strength.
Metabolism Boost: Enhances metabolic rate, helping to burn more calories at rest.
Bone Health: Strengthens bones and reduces the risk of osteoporosis.
Functional Fitness: Improves overall body function and reduces injury risk.
Popular Strength Training Exercises:
Squats
Deadlifts
Bench press
Pull-ups
Planks
Cardio or Strength Training: Which Should You Choose First?
For Weight Loss:
If your primary goal is to lose weight, combining both cardio and strength training is ideal. Cardio helps burn calories, while strength training builds muscle, which in turn increases your resting metabolic rate.
For Building Muscle:
If building muscle is your main objective, prioritize strength training. Incorporating cardio can still be beneficial for overall health but focus on lifting weights to gain muscle mass.
For Overall Fitness:
For a balanced fitness routine, it's best to incorporate both cardio and strength training. This approach ensures you reap the benefits of each type of exercise, improving heart health, building muscle, and boosting endurance.
Sample Weekly Workout Plan
Here’s a balanced weekly workout plan that includes both cardio and strength training:
Monday: Cardio
30 minutes of running or cycling
10 minutes of jump rope
Tuesday: Strength Training
Squats: 3 sets of 12 reps
Bench Press: 3 sets of 10 reps
Pull-Ups: 3 sets of 8 reps
Wednesday: Rest or Light Activity
Light yoga or stretching
Thursday: Cardio
20 minutes of HIIT
15 minutes of swimming
Friday: Strength Training
Deadlifts: 3 sets of 10 reps
Overhead Press: 3 sets of 12 reps
Planks: 3 sets of 1-minute holds
Saturday: Combination
20 minutes of cardio (running or cycling)
- Full-body strength circuit (push-ups, lunges, rows, and sit-ups)
Sunday: Rest or Light Activity
Walking or gentle yoga
Tips for Beginners
Start Slow: Gradually increase the intensity and duration of your workouts.
Stay Consistent: Regular exercise is key to seeing results.
Listen to Your Body: Avoid overtraining by allowing time for recovery.
Stay Hydrated: Drink plenty of water before, during, and after workouts.
Eat Balanced Meals: Fuel your body with a mix of proteins, carbs, and healthy fats.
Stay Consistent!
Regular exercise, paired with a healthy diet, will help you achieve your fitness goals and improve your overall health. Remember to start slow, listen to your body, and enjoy the process!
Schedule a call with Jodi Cash, owner of Train4Life gym, fitness coach, and nutritionist with over 25 years of experience. She’s committed to discussing your goals to help you achieve the healthy lifestyle you want.
At Train4Life, we're more than just a gym; we're a supportive community dedicated to helping you succeed. Follow on Instagram or Facebook, or give us a call with questions at (828) 266-1110.
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