If you’re a fitness enthusiast, chances are you’ve encountered the age-old debate between strength training and cardio. Should you prioritize one over the other, or is there a better approach? Strength Training: The Powerhouse
Strength training is a crucial component of any fitness regimen, and the science backs it up. Here are some of the key benefits:
• Increased lean muscle tissue
• Increased metabolism
• Increased bone density
• Reduced risk of injuries
• Improved sporting performance
• Improved immune system
“Strength training is essential for vitality and overall well-being,” says Adam Enaz, an NHS-registered clinical dietician and founder of the Body Transformation Program. “It also seems to have an edge over slogging away on a treadmill. Many of my clients initially prioritize cardio for fat loss, but recent evidence suggests that strength training is equally effective in reducing abdominal fat.”
But cardio is not without its benefits. Here are some of the key advantages:
• Improved VO2 max
• Lowered chance of stroke
• Lowered resting blood pressure
• Increased calorie burn
• Reduced body weight
• Increased endorphins and better mood
“Cardio primarily targets the heart and lungs, enhancing their efficiency,” explains Enaz. “A plethora of studies have established a strong connection between cardio and a reduced risk of cardiovascular diseases, an uplifted mood, sharpened cognitive function, and an elongated lifespan.”
Diet: The Key to Unlocking Your Fitness Goals
So, what should you eat to support your fitness goals? According to Enaz, a balanced diet is essential. Here are some tips:
• High protein intake for muscle growth and repair
• Carbohydrates for energy during workouts
• Healthy fats for sustained endurance and optimized performance
Enaz also recommends consuming protein shakes to support muscle growth and recovery. “Protein shakes, meanwhile, have been proven to have a significant impact on your gains.”
Which One to Prioritize?
So, which one should you prioritize? The answer is not a simple one. Luiz Silva, head of fitness and wellbeing at Castle Royle, recommends a minimum of two full-body sessions per week, or three to four sessions where you split the training into an upper-body session and lower-body sessions. If you’re training 4 days a week, Silva recommends:
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- Three full body workout sessions
- One Cardio session
- Or, alternatively, Upper body session + 15 min cardio at the end x 2
- Lower body session x1
- Cardio session
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Silva also recommends alternating the week, doing lower body x 2 and upper body x 1, and vice versa. The Importance of Cardio
Part of the reason the cardio/weights divide can be so contentious is the idea that cardio kills muscle gains. But this might be a chicken and egg sort of situation. Are runners skinny because they run so much, or because they’re not focused on lifting in the same way? “Cardio exercises place a high energy demand on the body and require a regular supply of energy in the form of muscle glycogen,” Luiz explains. “Your muscle glycogen stock is limited, and once it’s gone, the body needs to generate new glycogen using glucose. When cardio lasts a long time, there’s less glucose available, so the body tends to break muscle protein to convert into energy—it’s easier than using fat.”
So, there is some truth in the idea, especially if you’re doing lots and lots of cardio each week. But it isn’t exclusively cardio that’s stopping you from bulking up. Listen to Your Body
Ultimately, the most important thing is to listen to your body. There might be times where you love cardio and times where you’re obsessed with lifting weights. As long as you’re having fun and avoiding injury, there is no wrong way to train. In conclusion, the debate between strength training and cardio is not a simple one. However, by finding a balance that works for you and listening to your body, you can achieve your fitness goals and enjoy the process.
