Strength Training V Cardio Training
One of the most commonly asked questions in the world of fitness is what the optimum ratio of strength training to cardio training should be. You will probably get a different answer depending on which expert personal trainer you ask, but here’s a well-balanced look at this classic fitness dilemma!
What are the benefits of cardio?
Cardio training, aka cardiovascular exercise, means activities that increase your heart rate and breathing, such as running, swimming or cycling, or aerobic movements, such as skipping or star jumps. This type of exercise makes your heart and lungs work more efficiently, which burns calories and helps to manage weight.
Cardio exercise is great for the overall health of your body, and it also provides a natural endorphin boost, leaving you feeling more positive and energised in other aspects of your life. Over time, it will improve your stamina, meaning that you will be able to perform better during your training sessions and be capable of stepping up to the next level.
What are the benefits of strength training?
Strength training, aka resistance training, involves exercises that are designed to strengthen the muscles using equipment or your own body weight. Common examples include push ups, squats, lunges, lifting weights or using resistance bands.
Apart from the obvious benefits of building muscle mass, strength training can improve the density of your bones and protect your joints, which reduces the risk of injuries. It also boosts the metabolism and burns calories faster, helping you to achieve a lean and toned physique.
Strength training also improves your functional fitness, which means your ability to perform tasks such as carrying shopping bags, moving furniture, or digging the garden. It also gives you an advantage if you play competitive sports, and improves your posture.
So how much of each should you do?
There is no definitive answer to this question because it will depend on variables such as your personal fitness or weight loss goals, your abilities and limitations, and personal preferences. Any form of training is better than none, of course, so if you heavily prioritise one type of training over another, you will still reap many benefits.
If you are aiming to run a marathon, for example, you will naturally focus on cardiovascular fitness to provide you with the stamina to stay the course. If you want to bulk up and build muscle mass or increase your bone density, then you will need to prioritise strength training.
For those with more general goals, such as improving overall fitness and stamina or losing weight, a combination of both cardio and strength training is recommended, but I would prioritise resistance training for most people.
You can combine both types of training in a single session, or alternate between cardio such as swimming or running on two or three days a week, and lifting weights or bodyweight exercises on the other days.