Any physical activity is conventionally divided into cardio and strength training, with the convention being that most exercises and equipment cannot be classified into just one category.
Cardio training is aimed at actively engaging the cardiovascular system. Rhythmic and dynamic body movements increase the heart rate, causing the heart and blood vessels to work harder. The respiratory system is also activated, breathing quickens, and the lungs function at full capacity, actively enriching every cell in the body with oxygen.
Strength training activates the muscle corset through weight loading, aimed at developing muscle tissue and maintaining its elasticity and tone.
Cardio and strength training: the main differences
Firstly, cardio training is an aerobic exercise for the body, where oxygen is the main source of energy. It actively enters the muscles, oxidises glucose, which promotes the active burning of fat deposits and energy production. Strength training is an anaerobic exercise that does not use oxygen, and energy is burned by activating muscle mass using glycogen.
Secondly, cardio promotes the development of endurance, increasing not only the speed of movement but also the duration of training. Strength exercises are aimed at developing the body’s strength parameters with a gradual increase in the weight that can be lifted.
Thirdly, dynamic and rhythmic cardio increases your heart rate and makes your body sweat, producing energy and burning fat reserves, meaning that calories are only lost during the workout. Strength training works differently. During strength training, the body only creates the right conditions for burning lipids. Effective energy expenditure and calorie loss occur during the recovery period.
Thus, the main differences are:
- Different energy sources with and without oxygen;
- The purpose of the workout: endurance or muscle strength;
- The process of burning excess calories.
Strength training is better than cardio
There is still an active debate about which is better. This is not surprising, as there are fans of each approach to training. Interestingly, beginners prefer cardio, as they are absolutely convinced of its miraculous effectiveness.
Such thoughts may arise due to the fact that the heart works more actively – the pulse is always high and a large amount of sweat is produced. These ‘symptoms’ are taken as a clear indicator of effectiveness. If the body shows such symptoms, it means that it is working actively and burning calories. Interestingly, many experts believe otherwise, leading athletes to believe that strength training is significantly more effective than cardio. What facts do the experts cite?
Five main reasons why strength training is superior to cardio
If an athlete’s goal is to build muscle mass, then only strength training will help them achieve this goal. This is because these workouts are based on a gradual increase in the weight lifted, to which the muscles are forced to constantly adapt. It is for this reason that active growth begins.
Don’t forget about the positive effect on the joints. Strengthening the joints, combined with a lower chance of injury, makes strength training much more attractive. The next reason is the parallel growth of muscles and calorie loss. In other words, fat is gradually replaced by muscle.
The last two points are not so clearly proven, but clinical trials lead experts to this conclusion. It is believed that strength training significantly prolongs life. It also lifts your mood and helps fight depression.
Which is better for weight loss: cardio or strength training?
This question also preoccupies many athletes, especially those who took up sport with the desire to lose weight. With cardio, the weight loss process occurs during training – calories are burned, the amount of fluid in the body is reduced, and so on. Strength training, on the other hand, only triggers the weight loss process at the end and continues for several hours.
Any professional athlete will tell you that it is impossible to focus on just one type of exercise. You can only achieve high efficiency from the process by combining these approaches to training. The right combination of these types of exercise will help you lose excess weight and get your body into shape.