Cardio vs. Weight Training: Which Is Right for Your Fitness Goals?

Are you looking to achieve your fitness goals but not sure whether cardio or weightlifting is more effective? The debate on which one of these exercises is better has been going on for years. While both have their own unique benefits, it ultimately comes down to your personal goals and preferences. In this blog, we will dive deep into the benefits of both cardio and weightlifting for weight loss.   

In this blog we will understand what is weight training? What is cardio training? How do they help you to achieve your different health goals? Which one is better?  

What is Weight Training?  

Weight training is a form of physical exercise that involves lifting weights or using resistance to build strength, endurance, and muscle mass. It typically involves using various types of equipment such as dumbbells, barbells, resistance bands, or machines to target specific muscle groups.   

The primary goal of weight training is to progressively overload the muscles by increasing the resistance over time, leading to muscle hypertrophy and improved muscular strength. It can be tailored to individual fitness goals, whether it’s gaining muscle mass, increasing strength, enhancing athletic performance, or improving overall health and fitness. Weight training is often a key component of a balanced exercise regimen.  

What is Cardio Training?  

Cardio training, short for cardiovascular training, is a type of exercise that primarily targets the cardiovascular system, including the heart and lungs. It involves activities that increase your heart rate and breathing rate for an extended period. Common forms include running, cycling, swimming, and aerobic exercises like jumping jacks or dancing.   

The aim is to improve cardiovascular endurance, which enhances the body’s ability to deliver oxygen to muscles efficiently, improving overall fitness levels. Cardio training can also help in burning calories, reducing the risk of heart disease, improving mood, and boosting energy levels. It’s an essential component of a well-rounded fitness routine. 

 Benefits of Cardio  

• Helps to Improve Heart Health 

Cardio exercises help to improve heart health. Intense cardio exercises help to strengthen heart muscles which help to pump more blood to the body. This also helps to raise oxygen levels in the blood.  

• Weight Management 

Many fitness enthusiasts prefer cardio for weight loss. Cardio exercise helps to burn calories and helps in weight loss. According to research cardio helps to burn more calories per session than weight training.  

If your weight is 73 kg, then jogging at a moderate pace for 30 minutes will result in burning approximately 250 calories (1). By increasing your running speed to 6 miles per hour, you could burn approximately 365 calories within a 30-minute time frame.   

• Helps to improve Lung Health 

Lung function is measured by how much air your lungs can hold; this is important because the more air the easier you can breathe. Cardio exercises are the best to improve lung health. According to a study, sedentary adults decreased lung function while those who participated in cardio workouts on a treadmill increased their lung function (2). 

Benefits of Weight Training 

• Helps to Improve Your Strength 

Weight training helps to increase your lean muscle mass, helping you to get stronger and even improve your physical performance. One study found that regular strength training allows you to perform your daily tasks better such as carrying heavy groceries or running around with your kids (3). 

• Helps to Burn Calorie Longer 

Many people often ask does weight training help burn fat? While cardio may help to burn more calories per session, weight training helps to burn calories longer. It is a widely accepted notion that developing muscle mass is crucial for increasing your basal metabolic rate, which refers to the number of calories burned by your body when at rest.  

During 24 weeks of weight training, the resting metabolisms of the participants were measured in a study.  

Weight training resulted in a 9% boost in resting metabolism among males, while females experienced a comparatively smaller increase of approximately 4% (4). 

• Improves Mobility and Flexibility 

Strength training can help you to improve your mobility and flexibility. Strength training helps to increase your flexibility and mobility by increasing joint range of motion (ROM). Ons study found that stretching and strength training were equally effective at increasing ROM. 

• Helps To Improve Your Bone Health 

Strength training exercises like weightlifting help to improve your bones. Weight-bearing exercises put temporary stress on your bones, sending a message to bone-building cells to act and rebuild bones stronger.  

Using Multiple Types of Exercise May Be Best  

Integrating both cardio and weightlifting into your exercise routine can provide the best results for weight loss. Cardio burns more calories during the exercise itself, while weightlifting increases muscle mass and metabolism, leading to greater calorie burn throughout the day.  

Varying your workouts can also prevent boredom and keep you motivated to exercise regularly. By combining multiple types of exercise, you can achieve a well-rounded fitness routine that targets different areas of your body and improves overall health. Don’t be afraid to mix it up and try new things to find what works best for you.  

Conclusion  

In conclusion, it’s important to remember that both cardio and weightlifting have their benefits when it comes to weight loss. While cardio burns more calories per session and can provide quick results, weightlifting helps you burn more calories every day and builds lean muscle mass.  

Ultimately, the best approach may be to combine different types of exercise for maximum benefits. However, it’s important to keep in mind that exercise alone is not enough for long-term weight loss success. A balanced diet is also critical. 

FAQs 

1. Is cardio better than weight training for fitness? 

Cardio and weight training are both necessary for fitness. It is important to strike a balance of cardio and weight training in your workout routine.  

2. Which is better, first cardio or weights? 

It depends on your fitness goals whether you should perform cardio or weight first. If you are looking to improve your endurance or speed, then performing cardio first is helpful. If you are looking to build muscles, then performing weight training first is better  

3. What loses more weight cardio or weight training? 

Both cardio and weight training help to lose weight.  

4. Does cardio burn belly fat? 

Yes, cardio burn belly fat.  

5. How many days a week should I do cardio? 

How many days a week you should do cardio depends on your fitness goals.