There are so many benefits of exercise. Improved mood, improved circulation, weight loss, weight gain (for some), increased bone density, improved ability to carry your children around…I could go on and on. And sure, we probably all know we should exercise but a common question I often hear is what type of exercise is best? And while there are lots of different ways to exercise two of the main types of exercise are cardiovascular “cardio” and strength training. So lets compare, contrast, and look at cardio vs strength training exercise. Then you can make an informed decision on what type of exercise is best for you.
Cardio:
Cardio exercise raises your heart rate and your breathing rate and challenges your cardiovascular system for 10 minutes or more. It involves exercises that range from low to high intensity but usually involve some type of moderate intensity prolonged exercise. The recommended amount of time to spend performing cardiovascular exercise is 20-60 minutes. At this duration, your body burns through its available glycogen energy and begins to burn stored fat.
Common types of cardio:
- Running
- Brisk Walking
- Cycling/ Bike riding (hello Peloton craze)
- Swimming
- Rowing
- Chasing your kids around
- Dancing
Pros:
- Improves the function of your heart, lungs, and circulatory system
- Helps your heart become more efficient at pumping blood thereby lowering your resting heart rate and reducing the stress placed on the heart day in and day out
- Burns calories
- Can help control your appetite
- Boosts your mood through the release of endorphins, which are feel-good chemicals released by your brain
- Helps you sleep better at night
Cons:
- Time consuming
- Potential for over training leading to overuse injuries or exhaustion
- Risk of muscle loss- when the body is in a caloric deficient state it will turn to muscles as a fuel source
- Your body can adapt to repetitive aerobic activities. You will need to increase the intensity of your cardio exercise to make continued gains
Strength Training:
Strength training is using your body weight or other tools to increase muscle mass, the strength, and the endurance of your muscles. It is typically done a few times a week and often involves repetitions and sets, commonly thought of as endurance strengthening or circuit training. Strength training can also be used to increase the size of your muscles by lifting medium to heavy weights at high reps or lifting very heavy weights for a few “max reps”. Strengthening is great for building lean muscle and decreasing body fat. Many women are worried about “bulking up” but this is not going to happen unless you are also eating to gain weight and muscle mass.
Common types of strength training exercise:
- Lifting weights (dumbbells, kettle balls, etc)
- Core/stability exercises
- Resistance bands
- Using weight machines
- Using your body weight (or the weight of your kids) to challenge your muscles
Pros:
- Helps you burn fat
- Increases your metabolism- strength training helps your body maintain metabolically active muscle mass
- Improves your ability and ease to perform everyday activities
- Increases bone density, reducing risks of osteoporosis (especially important in women)
- Lowers blood pressure and lowers cholesterol and triglyceride levels, reducing risk of heart disease
Cons:
- Important to maintain good form to reduce risk of injury
- Often requires some equipment unless using strictly body weight
- Does not burn as many calories as cardio (in the moment)
So which is best?
So now you have a better understanding of each exercise type. My personal opinion is that not enough people, especially women, incorporate enough strength training into their exercise routines. I believe that women focus too much on the number of calories they burn. Instead they should remember that building lean muscle is important for overall more calorie burn throughout the entire day. Additionally, building muscle helps you feel strong and better able to handle many of the physical stressors we put our bodies day in and day out.
But to answer the question of “which is best?”…the answer is neither. You should try to incorporate both cardiovascular exercise and strengthening into your routine. Now, I know what you’re thinking. Whoa whoa whoa Monica, pump the brakes…who’s got time for all that? While, lucky for you there is secret category number three that includes exercises that challenge your cardio-respiratory system while also building strength (either through resistance, body weight, or through endurance strengthening)
(Secret third category!) Strengthening & cardio exercises:
These type of exercises build muscular strength while also getting you breathing heavy for a sustained period of time. They are my favorite types of exercise because you achieve all the pro’s of strength and cardio in a shorter more efficient time. And isn’t efficiency crucial in motherhood?
Exercises for building strength & cardio fitness:
- HIIT workouts involving squats and lunges
- Yoga (specifically Vinyasa flows)
- Swimming laps or water aerobics
- Circuit endurance strengthening
My favorite place to find great HIIT workouts is YouTube (this is one of my go-to’s). You can also find great free circuit training routines on the Nike Training Club app (I have it downloaded on my phone) or by looking through Instagram. Finally, I’ve got a confession…I still frequently do my old Jillian Michael DVDs I’ve had since I was in college. They are quick, efficient, and to this day they make my buns burn and my arms shake. Thanks Jillian.