Strength vs. Cardio

Strength training vs. cardiovascular training: which is better for your health?

Let's start with the differences.

Cardiovascular exercise, often referred to as "cardio,"  is any physical activity that raises your heart rate and increases blood circulation throughout the body. It improves the efficiency of your heart, lungs, and blood vessels.

Strength training, also known as resistance training, involves exercises designed to improve strength and build muscle. It improves body composition, increases resting metabolism, and improves longevity and quality of life. 

They are equally important for improving overall health and body composition.

So how do you include both forms of training in your routine?

Start by defining your goal.

If improving your body composition and strength is your main goal, strength train first when your energy levels are highest. Conversely, if your goal is endurance or you are training for a race, start with cardio.

Create a schedule.

Aim for at least 2-3 strength training sessions and 2-3 cardio sessions per week. 

I recommend focusing on full-body workouts if you are strength training 2-3 days a week.

An example:

  Monday: Strength

  Tuesday: Cardio

  Wednesday: Strength

  Thursday: Cardio/HIIT

  Friday: Strength

  Weekend: Active recovery or light cardio

Incorporate high-intensity interval training (HIIT).

HIIT is an efficient form of cardio that often combines strength and cardio exercises. It utilizes timed, high intensity work to rest intervals.

Mix it up.

Unless you are training for a specific sport or event, mix up your cardio workouts. Try including a variety of cardio like running, cycling, swimming, hiking, and bodyweight workouts to keep it fun, engaging, and balanced.

Always listen to your body.

If you're feeling fatigued, consider adjusting your intensity or taking an extra rest day.

Nutrition matters.

Fuel your body appropriately before and after workouts. Consume 0.8–1 gram of protein per pound of lean body mass a day and focus on consuming complex carbs and healthy fats to keep your energy levels high and support your recovery.

Do you want to take the thought out of your fitness routine? Join us on the Move 365 app. The workouts are programmed to fit your schedule and fitness goals.