It's been a long waged battle for decades - which is better, cardio or strength training? And the answer could surprise, and anger, you - both. Yes, you read that right. To have a well-balanced exercise program you must do both cardio and strength training. Now, that doesn't mean you have to spend four hours at the gym. It just means alternating your routine.
Why both, you're probably wondering? Well, turns out cardio and strength training both have different benefits that people need to keep fit and trim and stay heart-healthy and strong. Apparently, it's not just an evil plot created by the health and fitness industry. We know, we were leaning towards that one too.
Cardio, for example, increases blood flow to your joints. It also increases endorphins. We've all seen the movie “Legally Blonde,” come on, I know you have. Remember the scene where Elle Woods is explaining why her sorority sister couldn't have killed her husband, “because exercise gives you endorphins and endorphins make you happy.” Increased endorphins can help alleviate feelings of depression or anxiety. Cardio also reduces the risk of heart disease, stroke and Type 2 Diabetes.
Oh, and it helps you burn fat and calories. But you knew that one already.
Strength training also helps you burn calories and lose weight by increasing your metabolism. Strength training also makes your muscles stronger, making you less prone to injuries. Like yoga, strength training also helps improve your posture, balance and coordination. However, keep in mind that before you embark on strength training, you'll need to make sure you've learned how to use the equipment properly. You won't be able to lose any weight if you can't move.
While you want a combination of the two in your exercise program, don't do strength training more than two or three times a week. Your muscles will need time to rest and “repair.” However, you can do cardio every day. It is recommended that everyone get at least 30 minutes of cardio per day.
So, let's say you work out six days a week. Three of those days do both cardio and strength training sessions. Try doing 30 minutes of each. If you're just getting started, you may have to work yourself up to that point. The other three days do 60 minutes of cardio. Again, work yourself up to that point if it's been a while since you hit the gym. Of course, it is always a good idea to consult with your physician before beginning a fitness routine.