From the Guidelines
Both strength training and cardiovascular exercise are essential for optimal health, and a combination of both is ideal for reducing morbidity, mortality, and improving quality of life. Strength training builds muscle mass, increases bone density, improves metabolic health by enhancing insulin sensitivity, and helps maintain functional independence as you age 1. It also boosts resting metabolic rate, aiding in weight management even when you're not exercising. Cardiovascular exercise, meanwhile, strengthens your heart and lungs, improves circulation, reduces blood pressure, and enhances endurance. It's particularly effective for burning calories during the activity and improving mood through endorphin release.
For a well-rounded fitness routine, aim for at least 150 minutes of moderate cardio per week spread across multiple days, plus strength training for all major muscle groups 2-3 times weekly 1. This balanced approach provides complementary benefits: strength training helps prevent muscle loss during weight loss efforts, while cardio improves overall stamina and heart health. The physiological adaptations from each type of exercise work together to create comprehensive health improvements that neither could fully achieve alone.
Some key points to consider when designing a fitness routine include:
- Resistance exercise training should initially be performed on 2 nonconsecutive days per week and progressed to 3 days per week 1.
- The American College of Sports Medicine recommends that, to enhance muscle strength in adults, 1 to 3 sets of 8 to 12 repetitions should be undertaken on 2 to 3 days each week 1.
- Aerobic physical activity guidelines recommend ≥150 min/wk of moderate-intensity activity or 75 minutes of vigorous activity for substantial health benefits 1.
- A combination of strength training and endurance training can improve outcome, such as exercise capacity and muscle strength, to a greater degree than either strategy alone in individuals with chronic respiratory disease 1.
Overall, a balanced fitness routine that includes both strength training and cardiovascular exercise can help reduce the risk of chronic diseases, improve overall health, and enhance quality of life 1.
From the Research
Benefits of Strength Training vs Cardio
The benefits of strength training versus cardiovascular (cardio) exercises for overall health can be broken down into several key points:
- Strength training is an effective method for developing musculoskeletal strength and is often prescribed for fitness, health, and the prevention and rehabilitation of orthopedic injuries 2.
- A program of regular exercise that includes cardiorespiratory, resistance, flexibility, and neuromotor exercise training beyond activities of daily living is essential for improving and maintaining physical fitness and health 3.
- High-intensity interval training (HIT) may result in superior or equal improvement in fitness and cardiovascular health compared to continuous moderate exercise (CME) 4.
- Regular physical activity is beneficial for cardiovascular health, with frequent exercise associated with a decrease in cardiovascular mortality and the risk of developing cardiovascular disease 5.
Key Differences Between Strength Training and Cardio
Some key differences between strength training and cardio exercises include:
- Strength training focuses on developing musculoskeletal strength, while cardio exercises focus on improving cardiovascular health 2, 3.
- Strength training can be performed using resistance exercises, such as weightlifting or bodyweight exercises, while cardio exercises often involve aerobic activities, such as running or cycling 3.
- High-intensity interval training (HIT) can be used to improve both strength and cardiovascular health, and may be more effective than continuous moderate exercise (CME) for improving certain health outcomes 4.
Health Benefits of Exercise
The health benefits of exercise, including both strength training and cardio, are numerous and well-documented:
- Regular exercise can help to prevent and manage chronic diseases, such as cardiovascular disease and type 2 diabetes 5, 6.
- Exercise can improve cardiovascular health by reducing blood pressure, improving insulin sensitivity, and increasing the availability of vasodilatory mediators such as nitric oxide 5.
- Exercise can also improve mitochondrial function, restore and improve vasculature, and release myokines from skeletal muscle that preserve or augment cardiovascular function 6.