The million dollar question every trainer is asked is “should I do more cardio or lifting?” The only right answer is: it depends. No one has the same body and goals. Your lifestyle and goal are the 2 most important elements to consider when contemplating this question.
If you work in an office for 60 hours a week and have a wife and kids, your time may be stretched thin. If you strive to build muscle but can only commit to three hours a week at the gym, you might want to prioritize lifting weights.
If you are overweight and you sit for the vast majority of your days, walking up stairs may be challenging. If your goal is to be more active and lose some weight, you might want to start by prioritizing cardio.
If you have a family, you have a consistent work schedule, and you like to play tennis on weekends, you probably have more drive and dedication to training. If you have a desire to continue playing as best as you can for as long as you can, a combination of cardio and strength training will probably best suit you.
There is a time and place for everything. Both systems of training have their own benefits.
What is cardio? Why is it Important?
Cardio or cardiovascular training is a system of training, working at a rate of about 50-70% of one’s max heart rate for an extended duration. An example of this can be running a 5k. Cardiovascular training is working the aerobic energy system. The body breaks down glucose and fatty acids for energy in the beginning stages of activity. As the work continues, ATP (energy molecule) is produced in the presence of oxygen. This style of training makes your body more efficient at utilizing oxygen. Some examples of cardio are jogging, cycling, and rowing.
Cardiovascular training is very important for heart health. It conditions the heart to be more efficient at pumping blood throughout the body. You also learn to recover from activity more effectively because you have built your aerobic system to do so. Lung function is improved from the increased demand. It’s an effective weight loss tool if that suits your goal.
What is Lifting?
Lifting (resistance training) can be categorized into 2 parts, hypertrophy and strength. An example of these types are bodybuilding and powerlifting. Both parts work the anaerobic system. Hypertrophy is muscle size and strength is the force a muscle is capable of producing. The main source of energy is sugar (glucose) that is stored in the body. When you lift, you aren’t doing so for long periods of time without rest. Breaks are necessary. Some sample exercises are squats, bench press, pull ups.
Lifting is important to increase bone density. As we age, bones become more brittle if not taken care of. Resistance training can also help improve balance, especially in our later years. Strengthening and building muscles can help relieve pain such as low back, neck, and foot pain. Muscle also uses more calories for maintenance than fat, which is why it is very useful to increase muscle size when trying to lose weight.
How Do They Complement Each Other?
Do you enjoy long runs, swimming laps at the local YMCA, or going for a bike ride on a warm summer day? Resistance training is going to help you with all of that. Doing long bouts of cardio can introduce imbalances, but strength training can prevent it from happening. Resistance training can also help with your performance by teaching you to produce more force with each stride.
If you’re looking to focus on resistance training, cardio can help you in moderation. Cardiovascular training conditions the heart and lungs to work at an elevated rate for long periods of time. By training this energy system, you teach the body to recover quickly. This is useful for lifting because you won’t require long breaks. This allows you to keep your training dense and effective. Aerobic training also trains muscles to tolerate more stress for long bouts. The result is you can handle more work without getting sore.
How can You Incorporate Both?
Before you start aimlessly going to the gym, you must create a plan. First, set a reasonable and attainable goal. Find and dedicate times you can consistently get to the gym. Next create a schedule of what to do each time you are at the gym. The more organized you are, the more likely you are to see results. Once those steps are taken, then you can start your journey.
It will not be an easy journey and you will make mistakes. That is okay. Stay diligent with your plan. It may seem overwhelming, and that is normal too. Investing in a coach might be the boost you need. The coach is there to help you and guide you to get the results you deserve. The coach will not only be responsible for training, but they can help guide you with nutrition and recovery planning. The coach can help make a comprehensive plan that works just for you.
Cardio will not kill your gains and lifting won’t make you bulky and slow. It all depends on your goal and how you incorporate these principles into your training. By starting today, you will be setting yourself up for a healthier, stronger you in the near and far future.
