Discerning Healthy Fitness Routine: Cardio vs. Strength Training
Cranking up the sweat? Whether you grab those dumbbells or your sneakers, each exercise style – cardio and strength – brings unique benefits to your healthscape.
Doctor Christopher McMullen, a whiz in sports medicine at both Harborview Medical Center and The Sports Medicine Clinic at South Lake Union, sheds light on the differences between these workout wonders and shares some pointers on how to balance 'em right.
The cardio-strength divide
"In essence, cardio exercise boosts cardiovascular adaptations, bumping up oxygen consumption," McMullen illuminates. "On the flip side, strength exercises focus on muscle and nerve adaptation to beef up muscle strength and control — think balance and coordination."
Translation: Cardio activities like a simple stroll enhance your body's endurance (the ability to keep it up for a spell), while strength workouts like weightlifting pile on the stress and power up your muscle game.
The health duet
Cardio and strength workouts, a power couple in fitness world, play different – yet crucial – roles in our bodies' health.
"Cardio training upgrades endurance, oxygen usage efficiency, and boosts the cardiac and respiratory system," McMullen explains. "Strength training ups muscle size, strength, and offers an edge in injury prevention and recovery."
The American College of Sports Medicine (ACSM) backs this idea, suggesting 150 minutes of moderate-intensity cardio activities– think jogging, biking, or yard maintenance – weekly, and two hitches of muscle-strengthening exercises each week. These sessions can be sorted however you like, like 30 minutes per day, five days weekly – whatever vibes with your rhythm.
And hey, skipping a workout or two? No worries! Any amount of exercise is better than none, so don't sweat it.
"Every kind of exercise has demonstrated health benefits for conditions like diabetes, hypertension, arthritis, cancer, and depression - just to name a few," McMullen adds. "Mashing cardio and strength may ratchet up those advantages even more."
Injury dodging
Plus, coupling cardio and strength exercises doubles as injury prevention.
"Swapping up your exercises provides your body a breather from repetitive cardio moves, while strengthening and stabilizing muscles," McMullen explains. "It's a win-win."
The ACSM proposes a balanced ratio of two-thirds cardio to one-third strength, but remember, it's all about finding a mix that feels good and fits your scheme.
"The key is finding a mix of exercises you enjoy," McMullen reiterates. "If you loathe lifting but groove to running, don't be shy – just aim to shoehorn in a couple of strength sessions."
What's old is new again?
Not sure which exercises clock in as cardio or strength? Check out the ACSM's guidelines to map out your fitness game plan.
According to McMullen:
- Workouts like yoga, Pilates, and barre tick the body-weight strength-training box.
- HIIT, cycling, running, swimming, and boxing veer more towards the cardio category, but there's a bit of overlap.
Raise your game: Aim for a boost in your breath and heart rate for cardio exercises and muscle fatigue for strength workouts.
So, whether you're leaning into a cross-country ski sprint (cardio) or bearing the weight with weightlifting (strength), the key distinction is your rate of breath increase or muscle burnout.
Ready to build your lifestyle movement program, rock star? Model your weekly workout calendar on ACSM recommendations – 150 minutes of moderate-intensity cardio action (three days a week) and two sweaty strength-training sessions. Next, curate your lineup with activities you love, aiming for a mix of heart-pumpers and muscle-toners.
Pull that coffee table outta the way, and it's on like Donkey Kong — your way to a healthier-than-ever you.
Note: Consider sharing your new exercise routine with your doc – particularly if you're dealing with any health snafus or bouncing back from COVID-19.
- Cardio exercises, such as jogging or cycling, focus on improving cardiovascular adaptations, enhancing your body's endurance, while strength training like weightlifting targets muscle and nerve adaptation, boosting muscle strength and control.
- The combination of cardio and strength workouts can offer significant health benefits, including improved endurance, oxygen usage efficiency, increased muscle size and strength, and reduced risk of injury.
- To ensure a well-rounded fitness routine, the American College of Sports Medicine recommends integrating at least 150 minutes of moderate-intensity cardio activities and two sessions of muscle-strengthening exercises each week, while finding a balance that feels enjoyable and fits your schedule.
