Cardio v Strength Training

Client: Castle Thai Spa

Like, mac and cheese, fish and chips, or bangers and mash, cardio and strength training are a classic combination. Every good fitness regime contains both, and when employed correctly, they can help you burn off all the calories you’ve consumed eating any of those delicious dishes.

Long gone are the days when men pumped iron in the gym while the ladies in headbands and leotards did grapevines and jazz moves in a class next door. These days it's a more mixed approach to exercise, because women are cottoning on to the fact that strength training isn't just for the boys, and men are recognising the benefits of Pilates for increasing flexibility and muscle tone. So, cardio and strength training are important, but what are the similarities and differences between them?

Cardio

Cardio, aka cardiovascular exercise, is anything that gets your heart rate up, makes you feel sweaty, and gets oxygen pumping through your blood. Running, cycling and aerobic classes, like Zumba, are all examples.

The benefits of cardiovascular training are numerous: you will get huge health benefits, improved circulation, increases in bone density (to help combat osteoporosis), improved sleep and reduced anxiety levels. Cardio also increases your energy levels, if it's not done to excess.

Government guidelines suggest adults should do two-and-a-half hours of moderate-intensity aerobic activity every week for optimum health.

Strength training

Strength training is any exercise that helps the different muscles in your body become stronger and more powerful. It can be through using weights, or even your own bodyweight like press-ups and squats. It can be resistance-based, such as Pilates or Yoga, which often use different bits of kit like elastic gym bands or gym fit balls.

Strength or weight training increases your muscle tissue. And the more lean muscle tissue you have, the more calories you burn. For example, 1kg of muscle burns 50 extra calories a day, whereas 1kg of fat burns just three calories a day. Weight training is therefore more effective for fat-loss than cardio.

So, what are the other benefits of both:

Burning Fat & Keeping Off Weight

Cardio has an advantage when it comes to burning fat and maintaining a healthy weight. You will undoubtedly burn more calories during a spinning class than a Yoga class. However, strength training is essential as well. After strength training, your muscles will need to recover, causing a metabolic spike. So, after your workout ends, you’ll burn an additional 25% of the calories you burned during your strength training session. If you lift heavier weights and rest for shorter periods, you can boost this number. In addition, the more muscle you have, the more calories you’ll burn on an everyday basis – and yes, this will continue while you’re lazing on the couch, because sustaining muscle requires more energy than sustaining fat.

Building Muscle & Strength Although cardio will help you boost your muscle mass and gain strength, if performed too intensely, it may prevent you from gaining muscle mass. The key is to balance your cardio sessions with strength training. Vary your strength-training routine to challenge different muscles and prevent stagnancy. Not only will this trick your body into working harder, but it will save you getting bored with your routine. Which should you do? If you want to live a long and healthy life, cardio is a non-negotiable. It strengthens your heart and reduces your risk of developing a number of health conditions, including obesity, heart disease, high blood pressure, type 2 diabetes, and osteoporosis. Strength training is also crucial though and will make a big difference in fighting bone and muscle loss in later life. TLC for your muscles So, there you have it. Incorporating cardio and strength training into your exercise routine is the best way to be healthy. And when you add massage to the mix, your muscles will have the TLC they need to recover between sessions. Contact Castle Thai Spa to book your massage today on 0131 629 0794.