Instead of looking at which is better, we should accept that both are powerful tools to get us to our goals depending on what they are. They are two different modalities of training which elicit specific adaptations. Depending upon your goals, one or both of these forms of training can be useful.
When is Cardio Better?
If you are a marathon runner, someone who is seeking cardiovascular benefits from aerobic training, or someone who just enjoys running, then cardio might be better for you. That doesn’t mean resistance training should never be included in your program, but that more emphasis should be spent on the thing you enjoy doing more. Health and fitness is supposed to be a lifelong journey. There is no sense in forcing yourself to do more of the thing you hate versus the thing you love.
The Benefits of Cardio
Cardio will increase your overall aerobic capacity. It’ll keep your heart strong, boost your mitochondrial function, and build your stamina. Resistance training can build these as well, but cardio may do so in a better, more efficient manner. If you would like to increase one or all of these things, then introducing cardio in the form of going for a jog, swim, bike, or any other aerobic movement is suggested.
Don’t look at cardio as just the aforementioned choices. Try a new sport. As of late, I have finally after 8 years of being in the competing space gotten my mindset out of just being on the treadmill. Living in SoCal, I picked up surfing and try to go out 3-5 days a week because I absolutely love it. I had ever found, nor thought I would find a form of movement that I would get addicted to as I had with lifting. Some days I end up out in the water for 2 hours. That’s some nice calorie burn. Will it burn as much as HIIT, or going for a straight 45 minute jog? Probably not. And that’s okay. I’d rather love what I’m doing while still challenging my aerobic capacity to get the above benefits over forcing myself to do sprints because I want to chase the caloric burn.
When is Resistance Training Better?
The benefits of resistance training would surprise most people. We generally think that the benefits of lifting weights is just to look jacked when it goes far beyond that. Sure, looking muscular is an outcome. Most serious injuries as we get older stem from our inability to cushion a fall due to weakened bones. The best way to fix and decrease this risk is by lifting weights.
The Benefits of Resistance Training
Building muscle equates to a faster metabolism, a decrease in injury, increase in stamina, and overall quality of life. When we build muscle, we burn more calories at rest, and thus can eat more food. A solid workout program gives you that tone, shapely look. Cardio cannot provide the physique that a proper resistance training program can. With cardio, the more you do, the more efficient your body becomes at burning calories. Lifting weights, on the other hand, will always require calories, and the more you progressive overload, the more calories you are burning.
Check out my article on Why Women Don’t Need to do Cardio for the rationale behind resistance training over cardio for your goals.
What is Your Goal?
At the end of the day it comes down to your goal. If you are looking for an overall balance of both aerobic and anaerobic capacity, and overall strength, I recommend doing 2-3 days of resistance training along with 2-3 days of aerobic training. From there, you can skew more towards either direction if you want to speed up progress in that area. If you are getting ready for a marathon, you will want to take the lifting back a notch, and crank up the running side. If you want to build an above average physique, you may have to kick up the days lifting weights. Play around with it and see what your body responds best to. Remember, none of this is fixed and you are not stuck following one method forever. The beauty of either method is you can always change it if you aren’t getting the results you seek.
