If you’re looking to lose weight, build muscle mass, and improve your overall health, body strength and cardio workouts are excellent way to achieve your fitness goals. You see, cardio and strength training for weight loss is not only about burning fat and calories. These workouts also enhance your energy levels and provide numerous health benefits.
The American College of Sports Medicine recommends moderate-intensity cardio exercises for 30 minutes per day, five days per week, or vigorous cardio workouts for 20 minutes per day, three days per week to lose weight. However, if you have a sedentary lifestyle, you may need to extend your exercise to 60-90 minutes to counteract the effects of a high-calorie diet.
In this blog post, we will dive deep into these two forms of workout and how it can benefit your health and achieve your fitness goals.
Understanding Body Strengths and Cardio Workouts
Cardio exercises like running, cycling, swimming, and jumping rope can increase your heart rate, burn calories, and improve your cardiovascular fitness.
Meanwhile, strength training exercises like weightlifting, bodyweight exercises and resistance band training can help build muscle mass, increase your metabolic rate, and improve your body composition.
One of the significant benefits of regular exercise is increased energy levels.
Even if you haven’t engaged in physical exertion, a lack of physical activity can cause tired muscles, back pain, and a lack of energy. Exercise helps to stretch those nerves and get your blood circulating to fill your body with oxygen and energy.
While weight loss may be the primary objective for many people who engage in cardio and strength training, these workouts offer many other benefits. Here are some of them:
- toned figure
- stronger muscles
- healthier heart and lungs
- reduced stress
- increased energy
- improved bone density
- better rest
- increased feeling of confidence and well-being.
When you feel good about your physical appearance, it can translate into increased confidence, better mental health, and a greater sense of well-being.
Your newfound health consciousness may even extend to the food you eat. You may become more alert, efficient, and productive in your work as your body and mind are energized to optimize your performance.
However, achieving these fitness goals requires time and patience. You need to develop a habit of exercising regularly to see results.
Observe how you feel, look, and perform as you go along. You’ll soon realize that the better you look and feel, the more motivated you’ll be to work harder, and you’ll learn to love yourself even more.
Cardio vs. Strength Training for Weight Loss
While both cardio and strength training is beneficial for weight loss, combining the two can lead to even better results.
For instance, cardio exercises burn more calories and fat during the workout itself, while strength training builds muscle mass which helps burn calories and fat even when you’re at rest.
In terms of the number of calories burned, cardio exercises like running, cycling, and swimming can burn more calories per session than strength training exercises like lifting weights and doing bodyweight exercises.
However, strength training can increase your metabolic rate, which means you burn more calories throughout the day, even when you’re not exercising.
A study conducted by the University of Tampa found that combining strength training with cardio resulted in more significant weight loss and fat reduction than cardio alone. Participants who combined both types of exercise lost more body fat and increased their lean muscle mass compared to those who only did cardio.
In addition, high-intensity interval training (HIIT), which combines short bursts of intense activity with periods of rest, has been shown to be effective for weight loss. HIIT can be done with either cardio or strength training exercises and can burn more calories and fat in less time than traditional cardio or strength training workouts.
How to Incorporate Both Types of Exercise into Your Workout Routine
Incorporating both cardio and strength training into your workout routine is essential for optimal weight loss and overall health.
When it comes to weight loss, there are various forms of exercise that people can engage in, but two of the most popular ones are cardio and strength training. Both of these types of workouts have their own unique benefits and can be combined for even greater results.
Cardiovascular exercises, or simply “cardio”, are activities that elevate your heart rate and make you breathe harder, such as running, cycling, or swimming. These exercises are great for burning calories and improving your cardiovascular health.
On the other hand, strength training involves lifting weights or using resistance bands to build muscle strength and mass.
If you are trying to lose weight, you might be wondering which type of exercise is better for you: cardio or strength training. The answer is both!
Combining cardio and strength training can help you burn more calories, build lean muscle mass, and improve your overall fitness level.
Research has shown that cardio and strength training have different effects on your metabolism.
Essentially, cardio exercises burn more calories during the actual workout, while strength training exercises help you build more muscle mass, which in turn increases your resting metabolic rate.This means that even when you’re not exercising, your body will burn more calories at rest.
In terms of weight loss, combining cardio and strength training is more effective than doing just one type of exercise. According to Duke University’s research, they found that participants who did both cardio and strength training lost more body fat than those who did just one type of exercise.
How should you combine cardio and strength training for weight loss?
A good rule of thumb is to aim for at least 150 minutes of moderate-intensity cardio or 75 minutes of high-intensity cardio per week, and two to three strength training sessions per week.
You can also try incorporating high-intensity interval training (HIIT) into your routine, which involves short bursts of intense exercise followed by periods of rest.
It’s important to note that everyone’s body is different, and what works for one person may not work for another. It’s always a good idea to consult with a personal trainer or healthcare professional before starting a new exercise routine, especially if you have any medical conditions or injuries.
In addition to exercise, it’s also important to maintain a healthy diet in order to lose weight. Eating a diet rich in whole foods, lean proteins, and healthy fats can help you reach your weight loss goals faster.
Cardio and strength training are both effective forms of exercise for weight loss and overall fitness. Combining these two types of workouts can help you burn more calories, build lean muscle mass, and improve your overall health.
Remember to start slow, listen to your body, and consult with a professional if you have any concerns. With dedication and consistency, you can achieve your weight loss goals and feel better than ever. For more, check out our exercise blog posts to find out helpful guides and tips towards a healthy living.