In the realm of fitness training, one of the most common debates is whether cardiovascular exercise or weight training is superior. Each type of workout offers unique benefits, and choosing between them often depends on individual fitness goals. However, emerging research suggests that the most effective fitness regimen may not involve choosing one over the other, but rather finding the right balance between both.
The Benefits of Cardio
Cardiovascular exercise, commonly known as “cardio,” includes activities like running, cycling, swimming, and brisk walking. These exercises elevate heart rate and breathing, which improves heart and lung function over time. As said by the American Heart Association (AHA), regular aerobic exercise strengthens the heart and helps it pump blood more efficiently, reducing the risk of cardiovascular disease (American Heart Association, 2023).
In addition to heart health, cardio is particularly effective for burning calories and reducing body fat. A study by Swift et al. (2018) found that aerobic training was more effective than resistance training for reducing visceral fat, the fat stored around internal organs. Furthermore, cardio is known to enhance mood and mental health due to the release of endorphins, sometimes called “runner’s high.”
The Benefits of Weight Training
Weight training, or resistance training, involves exercises that cause muscles to contract against resistance, such as free weights, resistance bands, or bodyweight movements. Unlike cardio, which mainly focuses on the cardiovascular system, weight training is designed to improve muscle strength, endurance, and mass.
Resistance training is essential for maintaining lean muscle mass, especially as we age. According to a review by Westcott (2012), strength training helps counteract age-related muscle loss (AKA sarcopenia), improves bone density, and enhances metabolic rate. In fact, increasing muscle mass can lead to a higher resting metabolic rate, allowing individuals to burn more calories even at rest (Willis et al., 2012).
Combining the Two: The Best of Both Worlds
While both cardio and weight training offer significant benefits, combining them may yield the best overall results. A meta-analysis by Scharhag-Rosenberger et al. (2017) showed that concurrent training—incorporating both aerobic and resistance exercises—improves both cardiorespiratory fitness and muscular strength. This holistic approach not only enhances overall fitness but also supports sustainable weight loss and improved body composition.
However, balance is key. Performing intense cardio and heavy resistance training in the same session can lead to overtraining and fatigue. The sequence in which the exercises are performed can also matter. For example, doing cardio before lifting weights may reduce strength performance due to fatigue, whereas doing weights first can preserve muscle energy for strength tasks (Murlasits et al., 2018). At the end of the day, it depends where your priorities lie.
Tailoring Your Routine to Your Goals
Ultimately, the ideal balance between cardio and weight training depends on personal goals. For those aiming to lose weight, a combination of both may be optimal. Cardio helps burn calories, while weight training preserves or increases lean muscle mass, which supports long-term metabolic health.
For individuals focused on building muscle, weight training should be prioritized, with cardio incorporated in moderation to support cardiovascular health and recovery. Conversely, endurance athletes may prioritize cardio while incorporating strength training to prevent injury and support muscular endurance.
Adults are recommended to engage in at least 150–300 minutes of moderate-intensity or 75–150 minutes of vigorous-intensity aerobic activity per week, along with muscle-strengthening activities on two or more days per week. This guideline serves as a solid foundation for a balanced fitness routine.
Conclusion
Cardio and weight training are not mutually exclusive; in fact, they complement each other in achieving a well-rounded, healthy lifestyle. Whether you’re training for a marathon, trying to shed a few pounds, or aiming to build strength, incorporating both forms of exercise can help you reach your goals more effectively. Understanding your personal goals and listening to your body are essential steps in crafting a fitness plan that is both sustainable and rewarding.
References
American Heart Association. (2023). Recommendations for physical activity in adults and kids.
https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults
Murlasits, Z., Kneffel, Z., & Thalib, L. (2018). The physiological effects of concurrent endurance and resistance training sequence: A systematic review and meta-analysis.
Journal of Sports Sciences, 36(11), 1212–1219. https://doi.org/10.1080/02640414.2017.1364405
Scharhag-Rosenberger, F., Meyer, T., Gässler, N., Faude, O., & Kindermann, W. (2017). Exercise at given percentages of VO2max: Heterogeneous metabolic responses between individuals.
Journal of Science and Medicine in Sport, 20(2), 211–216. https://doi.org/10.1016/j.jsams.2016.07.007
Swift, D. L., Johannsen, N. M., Lavie, C. J., Earnest, C. P., & Church, T. S. (2018). The role of exercise and physical activity in weight loss and maintenance.
Progress in Cardiovascular Diseases, 61(2), 206–213. https://doi.org/10.1016/j.pcad.2018.07.014
Westcott, W. L. (2012). Resistance training is medicine: Effects of strength training on health.
Current Sports Medicine Reports, 11(4), 209–216. https://doi.org/10.1249/JSR.0b013e31825dabb8
Willis, L. H., Slentz, C. A., Bateman, L. A., Shields, A. T., Piner, L. W., Bales, C. W., Houmard, J. A., & Kraus, W. E. (2012). Effects of aerobic and/or resistance training on body mass and fat mass in overweight or obese adults.
Journal of Applied Physiology, 113(12), 1831–1837. https://doi.org/10.1152/japplphysiol.01370.2011
