The ‘Cardio vs Weights' debate is over: Here's what research says

Time of India

8 hours ago

Whether to hop on the treadmill and run for half an hour, or do a set of deadlifts three times in a row – this confusion has always taken precedence over picking gym clothes and nailing the workout fashion!
In fact, for decades, fitness enthusiasts have debated the merits of cardio versus weightlifting.
Frankly, the debate between cardio and strength training is not about choosing one over the other.
Both forms of exercise offer unique and complementary benefits. Incorporating both into your fitness routine can lead to improved cardiovascular health, increased muscle mass, better metabolic function, and enhanced mental well-being.
However, recent scientific studies have shed some light, revealing which form of exercise provides what health benefits.
Read on to know more.
Cardiovascular exercise: Heart health and beyond
What is cardio?
Cardio, short for cardiovascular exercise, is any physical activity that elevates your heart rate and increases your breathing. It's also known as aerobic exercise or endurance exercise. Cardio helps to strengthen your heart and blood vessels, improve blood flow, and burn calories, leading to improved cardiovascular health and overall fitness.
Cardio exercises are aerobic, meaning they utilize oxygen for energy production.
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This is in contrast to anaerobic exercises that rely on bursts of energy without oxygen.
Examples of cardio exercises include running, swimming, cycling, brisk walking, and dancing. Other cardio exercises include jogging, hiking, stair climbing, and using cardio machines like treadmills or ellipticals.
Benefits:
Improved cardiovascular health:
Regular cardio activities like running, cycling, or swimming enhance heart and lung function, reducing the risk of heart disease and stroke.
Weight management:
Cardio is effective for burning calories and reducing body fat, especially when performed at moderate to high intensities.
Mental health benefits:
Engaging in cardiovascular exercise has been shown to alleviate symptoms of anxiety and depression, boosting overall mood.
Considerations:
Muscle mass preservation:
While cardio is excellent for fat loss, excessive amounts without strength training can lead to muscle loss over time.
Time commitment:
To achieve significant health benefits, longer durations of cardio may be necessary, which can be time-consuming.
Strength training: Building muscle and metabolic health
What is strength training?
Strength training, also known as resistance or weight training, is a form of exercise that uses resistance to build muscular strength, endurance, and size. It involves making your muscles work against an external force, which can be your body weight, free weights, weight machines, or resistance bands.
Strength training is any physical activity that causes your muscles to contract against an external force, leading to muscle growth and increased strength. By repeatedly working against resistance, your muscles adapt and become stronger.
Examples include squats, deadlifts, bench presses, overhead presses, pull-ups, and rows.
Benefits:
Increased muscle mass:
Lifting weights stimulates muscle growth, leading to increased strength and endurance.
Enhanced metabolism:
Muscle tissue burns more calories at rest compared to fat tissue, so increasing muscle mass can boost resting metabolic rate.
Bone health:
Resistance training strengthens bones, reducing the risk of osteoporosis and fractures.
Improved body composition:
Strength training helps in reducing visceral fat, which is linked to various chronic diseases.
Considerations:
Learning curve:
Proper technique is crucial to avoid injuries, especially for beginners.
Equipment access:
Effective strength training often requires access to equipment or weights.
Research insights
A
study
published in the British Journal of Sports Medicine found that individuals who engaged in both aerobic and resistance training had a 41% reduction in the risk of all-cause mortality, compared to those who did either exercise alone. On the other hand, strength training has been shown to elevate resting metabolic rate for up to 48 hours post-exercise, aiding in weight management. Moreover,
research
indicates that combining cardio and strength training leads to greater fat loss and muscle gain compared to doing either exercise alone.
Combining cardio and strength training: A synergistic approach
Integrating both cardio and strength training into your fitness regimen can provide comprehensive health benefits. Studies have shown that combining these exercises leads to improved cardiovascular health, increased muscle mass, and better overall fitness.
However, there are some considerations to keep in mind, such as: women may experience greater health benefits from shorter durations of exercise compared to men, due to physiological differences. Additionally, strength training is particularly beneficial for older adults, as it helps maintain muscle mass, bone density, and functional independence.
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