Weights vs Cardio Training
The fitness industry can be a bit of a minefield when it comes to information and what's advised. Everyday something new pops up and the industry is forever developing. Once upon a time cardio was the only way and more recently the weights have become a popular choice; it's especially on the up for women. As a Personal Trainer, one of the most common questions I get asked is 'Cardio or weights?', 'What's more beneficial?'. So I thought I'd put together a bit of a fact file to help you navigate the scene a little easier.
Benefits of Cardiovascular Exercises
Cardiovascular exercise is anything that increases your heart rate, makes you breathe heavier and uses large muscle groups in a rhythmic motion. This can be anything from swimming, walking, cycling and believe it or not lifting weights increases our heart rate!
Increased function of cardiovascular and respiratory system
Your heart is a muscle and therefore it needs training too. When taking part in aerobic activity your heart and lungs in turn will adapt and become more efficient. Your heart will become thicker and stronger therefore, increasing blood circulation. This means your body becomes better at delivering oxygen to your muscles. You increase your respiratory capacity which allows for more oxygen to pass into your blood cells.
Decreases risk of diseases
Regular cardiovascular exercise will decrease your risk of heart disease, high blood pressure, obesity and type 2 diabetes.
Improves your Mental Health
Many people (including myself) find cardio exercise stress relieving and anxiety reducing. I find there's no better cure than hitting the pavements to run off a bad day. You may also find lifting some weights does it for you! Pushing yourself through that last set and overcoming the challenge can help to keep us motivated and positive outside of the gym too!
Benefits of Weight Training
More effective fat loss
Most people don't realise that the more muscle mass you have the more calorie expenditure you have. When resistance training you'll also force your body to produce energy anaerobically (without oxygen) which means at the end of your weights session your body is in an oxygen debt and you will continue to repay that oxygen until it returns to it's normal state (EPOC). Energy (calories) are required to restore your body to this homeostasis therefore you continue to burn calories after your training has finished.
Increases bone density
As we age we lose bone density and they become more brittle and susceptible to fractures or breaks. Women are also more prone to developing osteoporosis. Weight-bearing exercises can reduce this risk as the mechanical stresses of lifting weights encourages more mineral deposits which increases bone density and size.
Increases confidence
There's nothing like hitting a new PB to make you feel sassy AF! Lifting weights also makes you feel strong and of course will increase your muscle tone. But don't worry ladies, you are not going to end up 'bulky' or 'looking like a man'. It takes a very, very long time and a tonne of testosterone to look like the hulk! Just as lifting weights increases your confidence so can cardio! Completing my marathon last year was the ultimate confidence boost!
Reduces your risk of injury
Having an increased muscle mass means you are less likely to become injured and experience things like back pain. Having a strong core will prevent you from slumping at your desk all day and help improve your posture. You'll increase your ability to lift heavy objects like moving furniture or picking your child up without causing yourself an injury. Not only is your body made up of large muscles like your glutes but lots of little ones too. These need to be strong to help stabilise your joints for balance and mobility.
Releases endorphins
All types of exercise release endorphins which trigger positive feelings and give us those 'runner's highs'.
These are a few key points I've picked out when it comes to cardio and weight training. I've tried to keep it simple as each point could be a blog post in itself! As you've probably guessed by now there are many benefits to both types of exercises so my recommendation is to do both. Your goals may determine which you do more than the other but they're both important to include in your training routine. Also do what you enjoy! Find a type of exercise that makes you feel good and throw in a new one every now and then to mix things up and keep it interesting.
If you have any questions, please don't hesitate to get in touch!