Debating Cardiac Exercise vs Muscle Training: Optimal Health Strategies Compared
Ready to get your sweat on? Want to know if you should hit the weights or the treadmill? Both cardio and strength training offer unique benefits for your health, and incorporating both can do wonders!
Dr. Christopher McMullen, a sports medicine doc at Harborview Medical Center and The Sports Medicine Clinic at South Lake Union, explains the difference between these two types of exercise. Cardio workouts focus on improving cardiovascular adaptations, making your body more efficient at utilizing oxygen. On the flip side, strength exercises target your muscles, making them stronger and improving balance and coordination.
But why settle for one when you can have both? Cardio exercises, like walking or jogging, boost endurance and oxygen utilization, whereas strength exercises, like weightlifting, build muscle and enhance neuromuscular control. Aim for 150 minutes of moderate-intensity aerobic activity each week, such as walking, cycling, or mowing the lawn, and incorporate muscle-strengthening activities at least twice a week.
The American College of Sports Medicine recommends this balance between cardio and strength training. Cardio improves endurance, oxygen utilization efficiency, and cardiac and respiratory function, while strength training increases muscle size and strength, enhances coordination, and supports injury prevention.
Incorporating both exercises into your routine can reduce the risk of injury, as it helps to break up the repetitive movements of cardio exercises with strength training. Think of it as giving your body a well-rounded workout.
Got questions about which exercises fall under which category? Yoga and Pilates are great examples of bodyweight strength training, while activities like running, cycling, swimming, and boxing tend to be more cardio than strength-based.
So, what's the best way to create a workout schedule for yourself? Stick with the ACSM's recommendations and aim for a 2:1 ratio of cardio to strength training. Choose activities you enjoy, such as walking, HIIT, Pilates, barre, boxing, running, cycling, or yoga. And remember, the key is to mix it up for a more balanced and effective workout!
Before starting any new exercise routine, it's a good idea to chat with your doctor, especially if you have health conditions or are still recovering from COVID-19. Happy sweating!
- As we age, it's crucial to prioritize both mental health and physical fitness, as a balanced workout routine that includes cardio exercises and strength training can improve endurance, oxygen utilization efficiency, cardiac and respiratory function, increase muscle size and strength, enhance coordination, and support injury prevention.
- Incorporating health-and-wellness activities such as exercise into your daily routine can also have positive effects on mental health by reducing stress, improving mood, and promoting overall well-being.
- Science has shown that sticking to a 2:1 ratio of cardio to strength training, along with activities like walking, HIIT, Pilates, barre, boxing, running, cycling, or yoga, can offer a well-rounded fitness-and-exercise regimen that reduces the risk of injury and gives your body a more effective workout.
