By Molly Smeltzer, Fitness and Wellness Manager, Advocate BroMenn Health & Fitness Center
There are many different opinions on the best approach to losing weight, getting more toned, or increasing your fitness level. Is strength training best or is it cardio? The answer is not as straightforward as you would think. Gone are the days when men would pump iron and women would take an aerobics class. If you walk into a fitness center or your local gym today, you will see just as many women pushing those heavy weights around as the men. The word is out: strength training is crucial in the fight against flab! So where do you start? How much cardio do you need? How often should you hit the weights? Depending on your specific goals, a mixed approach is proving to be the best! Let’s discuss the benefits of both strength training and cardio workouts and the effect they have on weight loss, gaining muscle tone, and improving overall fitness.
First off, strength training is any exercise that helps to increase strength and power in your body’s muscles. These exercises may include those heavy weight machines or they might involve your own body weight with exercises like squats or pushups. Without a doubt, research proves that focusing on strength training is the best way to build muscle and improve muscle tone, but is it the best way to lose weight?
Some may argue yes, because for every three pounds of muscle you gain, you can expect to burn an extra 120 calories a day without moving a single one of those muscles.
Now let’s talk cardio, also known as cardiovascular exercise. This is anything that is going to get your heart rate elevated and more oxygen pumping through your blood. The benefits of cardiovascular exercise are numerous and include improved circulation, reduced anxiety, better sleep, and overall improved endurance levels. So, if you are comparing minute per minute, cardio burns more calories than strength training, but does not do much for muscle gain.
There is no way to choose whether strength training or cardio is best, and most fitness professionals would agree that you need both to reach optimal fitness levels. The American Heart Association recommends at least 40 minutes of moderate to vigorous aerobic or cardiovascular exercise three to four days per week, and moderate to high-intensity strength training at least two days per week. If you don’t have time to work out five to six days every week, there is a way to incorporate strength and cardio at the same time.
Metabolic conditioning is training your body to work at high-intensity levels for short periods of time with short recovery periods in between these exercises. This type of training combines cardio and strength and can be a great tool to burn fat and build muscle. However, it may not be suitable for people who are just starting an exercise program. It is always best to consult with your physician before starting any new fitness routine. If you aren’t sure about strength training, an exercise professional can get you started in the right direction.
In the battle of strength versus cardio, you can’t go wrong doing either type of workout, but it is best to incorporate both. So, pack up your running shoes and hit the weights!
Advocate BroMenn Health & Fitness Center, located at 1111 Trinity Lane in Bloomington, is a new medically based fitness facility open to anyone. It is open seven days a week with exercise professionals on staff at all times. The Center includes a warm water hydrotherapy pool, lap pool, group classes, and a 1/12 mile track. For more information call 309-433-9355.