For some reason, this can become a heated debate. Both strength training and cardio have their benefits. Both can release endorphins, improve mood and overall health, and both can be part of an effective workout routine.
However, for my money and (most importantly) my time, strength training is the hands down winner. I find it to be the most effective use of my time in the gym and the best way to maintain my physique and avoid injury.
That said, a lot of Personal Trainers love to put their clients through rigorous cardio circuits, burpees, mountain climbers, etc. They love forcing their clients to max out their cardio and then send them right back to strength training.
THIS IS THE BEST WAY TO INJURE YOURSELF.
If you’re lifting heavy things, you need all the energy you can get. You absolutely should not be struggling to breathe from sprints while also trying to control heavy weights.
In a perfect world, we’d all have time to do our strength training and cardio separately. However, if we only have time for one, here are the top 3 reasons I always choose strength training over cardio.
*Always consult a healthcare professional before beginning any fitness/nutrition purpose. This article is for educational purposes only.
LONGEVITY
This should be everyone’s goal. We should all want to live long, healthy lives of the highest quality and functionality. The best way to do that, in my opinion, is by keeping your body and your frame as strong as possible.
While most people think of strength training for building muscle, it’s important to remember that you’re also increasing your bone density when lifting weights. This is crucial to a maintaining a high quality of life, especially as we age.
Cardio (especially running) has the opposite effect. Running is designed to break down your body and wear out your joints. Every step you take while running puts 50 TIMES your body weight on your knee. If you really want to get the blood pumping, you can do step back lunges that engage some of the largest muscles in your body while taking the pressure off your joints.
MAXIMIZING OUTPUT
Studies will show that you can burn more calories while you’re running than while lifting weights. Wait a minute, isn’t that a reason to do cardio instead?
Answer? No. Your body stops burning calories quickly after you finish your cardio. Conversely, your body will continue to burn calories up to 48 hours after strength training. You’ll literally be burning calories while you sleep!
Furthermore, the absolute best way to burn calories and stay lean is by having more muscle tissue. The more muscle tissue you have, the more calories you burn while at rest. By strength training, we actually increase our body’s ability to burn more calories throughout the day and maximize our caloric output.
AVOIDING INJURY
As stated earlier, cardio puts a lot of mileage on your joints. Don’t get me wrong, improper strength training can do the same. We’ve all seen somebody lift with poor form or go too heavy and crumble to the ground.
That’s why I like to perform all of my strength training with bands! I have a great banded system that only requires a doorway to use and can reach as high as 250 pounds of resistance.
Using bands also helps with the weight distribution and keeps the load off my joints, allowing me to focus on growing muscle while avoiding injury.
Remember, consistency is key to living a healthy, fit life. To be consistent, we have to avoid injury and mitigate the wear and tear we put on ourselves.
In my opinion, strength training with bands is a great way to accomplish this.
CONCLUSION
In conclusion, strength training and cardio are both great ways to stay fit and enjoy a healthy lifestyle. In a perfect world, we could all find a balance of both. However, if I only have time for one, I’m going to choose strength training every single time.
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