(GoHealthier.com)
Most of us only have a limited time to exercise in a week, and it becomes challenging to choose between strength training and cardio. Do we split it up and train both less frequently? If we split it, then are we shortchanging both forms of training…so many questions. Both strength training and cardiovascular training are essential for overall health, but their importance depends on your goals, health status, and preferences. Here’s how they differ and complement each other:
Strength Training (Resistance Training)
• Benefits:
• Builds and maintains muscle mass, which declines with age.
• Increases bone density, reducing the risk of osteoporosis.
• Boosts metabolism, helping with weight management.
• Improves posture, joint health, and functional strength for daily activities.
• Importance: Critical for long-term health, especially as you age, to maintain muscle strength and prevent injuries.
Cardiovascular Training (Aerobic Exercise)
• Benefits:
• Improves heart and lung health, reducing the risk of cardiovascular diseases.
• Enhances endurance and energy levels.
• Aids in weight management by burning calories.
• Boosts mood and reduces stress through the release of endorphins.
• Importance: Vital for heart health, stamina, and overall energy.
Which is More Important?
• For General Health: A combination is ideal. The American Heart Association recommends at least:
• 150 minutes of moderate-intensity aerobic exercise per week.
• 2 days of muscle-strengthening activities.
• For Specific Goals:
• Weight loss: Cardiovascular exercise may burn more calories initially, but combining it with strength training helps maintain muscle and metabolism.
• Muscle building: Strength training takes precedence, but cardio can aid in recovery and overall conditioning.
• Heart health: Cardiovascular exercise is primary, though strength training also contributes by improving circulation and reducing blood pressure.
Ultimately, the “more important” one is the one that aligns with your goals and keeps you consistent. A balanced approach often yields the best results.
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