We all start gym on a super energetic note; full of motivation and ready to make a change. But the real struggle begins once we step inside. Choosing between cardio or strength training is one
of the most classic beginner’s questions. The answer to your question is that both cardio and strength training offer a range of benefits. The best approach would be a combination of both strength and cardio exercises. Your ideal workout routine should further depend on your goals and intent. Let’s break it down for you and understand what the best approach for your fitness
goals is.

Understanding Strength Training

Strength training, also known as resistance or weight training, includes exercises focused on improving muscle strength and training. You can’t ignore strength training advantages. Here’s
how they may help you.

Here are some key benefits of strength training.

• Builds muscle mass and strength: Strength training helps you gain lean muscle mass, which in turn improves metabolism.
• Boosts resting metabolic rate: More muscle means your body burns more calories, evenat rest.
• Improves bone density: Resistance training strengthens bones and reduces the risk ofosteoporosis.
• Enhances functional fitness: Strength training can help improve balance and coordination, enhancing your functional fitness.
• Supports long-term weight management: Muscles are metabolically active, meaning you burn more calories throughout the day.

Understanding Cardio Exercises

Cardiovascular exercises, or cardio refer to any physical activity that increases your heart rate and gets your blood pumping. These exercises are aimed at improving the efficiency of your lungs, heart and circulatory system.

Here are some key benefits of cardiovascular exercises.

• Burns a high number of calories quickly: These exercises can help burn a high number of calories quickly, which may be ideal for short-term fat loss.
• Strengthens your heart and lungs: These exercises help improve cardiovascular endurance and lower blood pressure.
• Boosts mental health: The endorphin release can help reduce anxiety and depression, boosting your overall mental health.
• Enhances stamina: Increases your ability to perform everyday activities without fatigue.
• Improves insulin sensitivity and heart health: Individuals diagnosed with diabetes or high cholesterol should integrate cardio exercises into their routine.

Which is Better? It Depends on Your Goals

When it comes to fitness, there is no one-size-fits-all approach. The best type of exercise depends on what you’re trying to achieve and what your goals are. Cardio and strength training
are both powerful tools in your fitness arsenal, but they serve different purposes. Let’s dive in and ascertain which training style may be ideal for your fitness goal.

• Weight Loss:A lot of times, fitness enthusiasts automatically turn to cardio when trying to lose weight. Well, it can help burn more calories in a single session than strength training. But the catch is that it may be ideal for short-term weight loss. Once you stop doing cardio, the calorie burn will stop too. Strength training, on the other hand, builds lean muscle, which boosts your resting metabolic rate, implying you’ll burn more calories all day long, even while sitting. For optimal fat loss, combine both exercises in your routine.
• Building Muscle:Cardio doesn’t provide the progressive resistance needed to stimulate muscle hypertrophy (growth). Strength training does. Whether you’re using dumbbells, resistance bands, or your own body weight, challenging your muscles over time causes them to grow and adapt. If muscle definition and strength are your main goals, you should prioritise strength training in your workout routine.
• Improving Endurance:When it comes to endurance, cardio exercises reign in this category. These exercises not only improve circulation but strengthen heart muscles while reducing the risk of chronic health conditions at the same time. While cardio takes the lead here, make sure to do strength training twice a week to support muscular endurance and ensure joint stability
• Aging Gracefully and Longevity:As we age, we start losing muscle mass, which can lead to critical conditions further. Strength training takes an edge here, strengthening bones and improving balance. Pair it with light cardio exercises to keep your heart and lungs as healthy as you age.
• Body Composition:If your goal is to lose fat and build muscles at the same time, you need both. Too much cardio without strength training can lead to fat and muscle loss. A balanced workout routine, consisting of both cardio and strength training, may work best for body composition.

It’s Not Cardio vs. Strength. It’s Cardio and Strength

In fitness, context matters. It’s not about which is better; the ideal question should be what would work better for me. For instance, consider including strength training three non-consecutive days
a week and fitting in cardio on alternate days. Too much of both can lead to burnout or injury. Take at least one full rest day per week and prioritize sleep and mobility work. You can consult
your trainer for tailored workout plans and a personal fitness assessment.