Have you ever wondered which fitness regime is best for your body? Does cardio make you feel energised, or are you more inclined towards explosive strength training? If you’re uncertain about where to focus your efforts – then this article is certainly for you. Let’s take an in-depth look at the debate of cardio vs strength training, exploring which approach is better suited for men, while also highlighting the key differences between the two.
But first, let’s start with the basics: understanding what cardiovascular exercises and strength training involve.
Understanding The Differences Between Cardio vs Strength Training
Both cardiovascular exercises and resistance (strength) training hold huge importance for maintaining overall health and fitness. Each has unique benefits and serves distinct purposes for the body. Let’s explore their key differences along with their advantages:
Cardiovascular Exercises
Cardiovascular exercises, also known as cardio, are activities that target the heart and keep it pumping in a steady rhythm. These exercises focus on improving heart health and enhancing the efficiency of your cardiovascular system. Cardio is generally low to moderate in intensity but provides numerous health benefits, including increasing heart rate, improving breathing, enhancing blood circulation, and aiding in fat loss.
Here are a few examples of cardiovascular exercise with their key insights:
- Walking: Walking is an activity that almost everyone does daily, making it an accessible form of cardio. By incorporating 7,000 to 10,000 steps a day, you can tremendously improve your overall well-being and take a step toward a healthier lifestyle. It’s especially great for beginners or those looking for a low-impact exercise.
- Jogging: It is another excellent cardio exercise that offers countless health benefits. It can be performed in the morning or evening to promote better blood circulation and help prevent common issues like stomach discomfort. Jogging also helps strengthen your leg muscles and improve endurance.
- Running: A high-intensity cardiovascular exercise that demands more effort from your body. It causes your heart to pump at its maximum capacity, making it highly effective for cardiovascular fitness. According to JACC Journals, runners have a 30% to 45% lower risk of heart disease. However, running should be performed 1-2 times a week unless you are an athlete. Running on a flat surface is recommended to minimize the risk of knee injuries.
- Swimming: This is another high-intensity cardio workout that engages the entire body. It should be done under proper guidance, especially for beginners. Swimming not only improves heart health but also stretches and tones your muscles, making it a well-rounded exercise for overall fitness.
Also Read: How To Build Muscle Mass After 30!
Strength Training
Strength training, also known as resistance training, is a favourite among athletes who are involved in bodybuilding, powerlifting, boxing, and similar activities. This type of training involves engaging your muscles and creating micro-tears through exercise. With proper recovery, which includes the right training approach and balanced nutrition, these muscles repair and become stronger. It is generally a high-intensity workout that burns a huge number of calories and is suitable for all age groups.
Let’s explore a few examples of strength training:
- Deadlift: It is an exercise in which a person lifts weight from the ground while keeping their back straight and avoiding forward movement of the knees. This movement engages almost every muscle group in the body and increases strength over time. Remember to perform it only once or twice a week, as it requires serious recovery.
- Bench Press: Helpful for building the muscles in your chest, triceps, shoulders, and core, the bench press is a perfect exercise that everyone should perform to build upper body muscle and strength. It can be alternated with the dumbbell press and done two to three times a week for optimal results.
- Squats: It is a perfect leg builder and can be performed anywhere. Weighted squats are a favorite among athletes for building mass and strength in the leg muscles, as they target almost every muscle in your lower body, including the quads, hamstrings, and even the lower back. Start with bodyweight squats and gradually add weight over time, followed by progressive overload for better results.
- Pull-Ups: Best by test for building the muscles in your back, this exercise is highly recommended if you’re looking to build a thick and wide back. It also increases strength in your back, leading to overall increased strength for other lifts. If you’re unable to perform pull-ups, you can opt for alternatives like lat pulldowns or band-assisted pull-ups.
Which Workout Plan Is Right For You?
The debate of cardio vs strength training has been a topic of discussion for quite a while now, and it’s one of those questions that doesn’t really have a clear-cut answer. As the saying goes: “Throw spaghetti on the wall and see what sticks.” Similarly, you should identify your own style by trying different workout plans. It’s important to try both types of exercises, and even explore other types of workouts, to find what suits you best. Without experimenting, you’ll never know which plan works for you.
If you’re looking for expert advice, you should incorporate both exercises into your daily routine, as each offers unique health benefits and contributes to a healthier lifestyle. Add cardio for a few minutes after your strength training to see amazing results in your fitness journey. Cardio improves heart health, while strength training tones your body and builds incredible strength and size.
Final Takeaway!
If you are an athlete, especially a sprinter or someone in a related field, or even if you just want to live a generally healthy life, you should consider doing cardiovascular exercises. On the other hand, if your goal is to build muscle, strength training is the optimal way to train your muscles. Additionally, the debate between cardio vs strength training is a no-brainer – incorporating both types of exercise is key to a more balanced approach to your fitness journey.
Note: These types of exercises should be performed under expert guidance if you have any pre-existing health conditions. Consulting a doctor and physiotherapist before starting your fitness journey is crucial.