Cardio vs. Weight Training: Which One Do You Start With?
If you're striving for better health or already maintaining a regular exercise routine, you likely understand the significance of cardio and weight training. Although both forms of exercise are crucial, they can be confusing for beginners due to their distinct benefits. In this article, we will unravel the confusion surrounding cardio and strength training and provide valuable tips on when to incorporate each activity. Please consider booking a goal session with a certified personal trainer at your local gym for additional support and tailored guidance. They can offer personalized advice tailored to your fitness level.
Cardio vs. Strength Training
Cardiovascular and strength training are vital components of a well-rounded fitness regimen that promotes overall health. These two forms of exercise target different muscle groups and contribute to longevity, strong bones, and a healthy heart, among other benefits. However, determining which is superior and establishing the ideal frequency for incorporating both into your routine can be challenging. This article will delve into the cardio versus strength training debate, providing valuable insights to help you make informed decisions about your fitness journey.
What is Cardio?
Cardiovascular exercise, such as running, cycling, swimming, and walking, is a highly effective way to boost heart rate and enhance oxygen utilization. Regular cardio workouts can significantly improve circulation, strengthen the respiratory system, and reduce the risk of heart disease and diabetes.
However, it is crucial to strike a balance and avoid overdoing cardio. Experts recommend aiming for approximately 150 minutes of weekly cardio exercise to maintain a healthy weight and fitness level. Prioritizing this moderate approach ensures optimal results without compromising overall well-being.
What is Strength Training?
Strength training is a highly effective method for fortifying muscles and bones, to name just one of the benefits of it. These exercises can be performed using your body weight or additional equipment. Engaging in strength training is vital to a well-rounded fitness routine, particularly for women. It can help combat the onset of osteoporosis, a more prevalent condition in women due to calcium depletion as they age.
However, it is essential to balance strength training and cardiovascular exercises. Excessive strength training can result in muscle damage or injury. To maximize the advantages of this beloved activity, experts recommend incorporating 2 to 3 strength training sessions into your weekly workout regimen. By doing so, you can optimize the benefits of strength training while minimizing the risk of potential harm.
Which Comes First?
One of the most common questions when developing a fitness routine is whether to prioritize cardio or strength training. Surprisingly, there is no one-size-fits-all answer. The choice depends on your specific goals and desired outcomes.
If you aim to enhance endurance, starting with cardio makes sense. By beginning your workout with cardio exercises, you'll have the highest energy levels, allowing you to maximize your performance. In contrast, starting with strength training may leave you with less energy for your cardio session, resulting in reduced benefits.
Likewise, if you're focused on building arm muscles, beginning with cardio may hinder your arm workout. By allocating your energy towards cardio exercises first, you'll have less energy to dedicate to your arm training.
Now, let's consider the scenario where your goal is to simply establish a workout routine. In this case, you should start with the exercise you like the least. Since you have the most energy at the beginning of your workout, allocating that energy to the less enjoyable activity is beneficial. By getting it out of the way, you'll have the motivation to push through and finish your workout with the exercise you genuinely enjoy, such as running.
Remember, there is no definitive answer about which cardio or strength training comes first. It all depends on your individual goals and personal preferences.
5 Common Strength Training Exercises
Here are five strength training exercises:
- Squats: Stand with your feet hip-width apart, lower your body as if sitting back into a chair, keeping your weight on your heels. Return to standing position and repeat. Squats target your lower body muscles, including quadriceps, hamstrings, and glutes.
- Deadlifts: Stand with your feet shoulder-width apart, bend your knees, and lower your torso while keeping your back straight. Grab a barbell or dumbbell with an overhand grip, stand up, and extend your hips forward. Deadlifts primarily work your hamstrings, glutes, and lower back.
- Bench Press: Lie on a flat bench with your feet on the ground, grip a barbell with your hands shoulder-width apart, and lower it to your chest. Push the barbell back up until your arms are fully extended. Bench press targets your chest, triceps, and shoulders.
- Lunges: Stand with your feet hip-width apart, step forward with one leg, and lower your body until your front knee is at a 90-degree angle. Push back up and repeat with the other leg. Lunges work your quadriceps, hamstrings, and glutes.
- Overhead Press: Stand with your feet shoulder-width apart, and hold a barbell or dumbbell at shoulder height with your palms facing forward. Press the weight overhead until your arms are fully extended. Lower the weight back down and repeat. Overhead press primarily targets your shoulders, triceps, and core muscles.
Please remember to use proper form and start with lighter weights before moving to heavier ones. Working with a certified personal trainer is essential when you begin your strength training routine. Your local gym will often offer a complimentary session to get you started. In this session, you can ask questions about the proper form of different exercises and your planned routine.
5 Easy Cardio Exercises
Here are five easy cardio exercises that you can try:
- Brisk Walking: Walking is a low-impact exercise that can be easily incorporated into your daily routine. Aim for a brisk pace to increase your heart rate and make it more of a cardio workout. This is one of the most beneficial and straightforward exercises to implement; you can put your shoes on and go outside or jump on a treadmill at your local fitness club.
- Jumping Jacks: Jumping jacks are a simple and effective cardio exercise. Start with your feet together and arms at your sides. Jump your feet out wide while raising your arms overhead, then jump back to the starting position.
- Cycling: Cycling can be a great cardio exercise if you can access a stationary bike or a regular bicycle. You can adjust the intensity level according to your fitness level and pedal steadily. Your local gym will offer spin classes for members of all skill levels, letting you enjoy a supportive indoor group environment.
- Jump Rope: Jumping rope is a fun and effective way to increase your heart rate. Start with both feet together and swing the rope over your head, jumping over it as it comes around. As you get more comfortable, you can increase the speed.
- Dancing: Dancing is a great way to increase your heart rate while having fun. Put on some upbeat music and let loose with your favorite dance moves. You can even try dance workout videos or group classes like Zumba or BollyX if you prefer more structured routines.
Remember to start at a comfortable pace and gradually increase the intensity and duration of your workouts as your fitness level improves.
How Your Local Fitness Centre Can Help
Fitness World in Downtown Vancouver, BC, is an excellent example of a local gym that can help you achieve your cardio and strength training goals. Located near Vancouver's vibrant Davie Village on the corner of Howe & Davie, this Downtown fitness club has a multi-floor layout and gives you everything needed for a great workout. Full weight room and turf downstairs, with a cardio area, functional training space, and fitness class studio upstairs. Fitness World offers numerous group fitness classes, a recovery zone, and more. You can count on their multilingual team to help you find a workout routine perfect for you! Plus, use their outdoor patio in the summer for a little extra Vitamin D. While not all local gyms may offer what Fitness World does across the greater Vancouver, B.C. area, you must find a local fitness center that can help you get started with either cardio or strength training, or both.
