Cardio Training
Cardio, or cardiovascular exercise, involves activities that elevate your heart rate and breathing, working your heart and vascular system. It primarily relies on the aerobic energy system, which uses oxygen to generate energy.
Common forms of cardio include:
✔️ Running, cycling, swimming, and rowing
✔️ Walking and hiking
✔️ High-intensity interval training (HIIT)
✔️ Even weight training can be used for cardio if done with minimal rest between sets
Resistance Training
Resistance training, also known as strength training, involves using resistance—typically weights, resistance bands, or body weight—to build muscle and improve strength. Unlike cardio, it primarily engages the anaerobic energy system, which doesn’t rely on oxygen.
Forms of resistance training include:
✔️ Free weights (dumbbells, barbells, kettlebells)
✔️ Machine-based strength exercises
✔️ Resistance bands
✔️ Bodyweight exercises (push-ups, squats, lunges)
The Benefits of Each Training Style
Both cardio and resistance training offer incredible health benefits, but their impact on weight loss varies.
Benefits of Resistance Training
Builds Lean Muscle:
Strength training helps build lean muscle mass, which contributes to a more toned appearance. More muscle also means a higher resting metabolic rate (RMR), allowing you to burn more calories throughout the day—even at rest.
Increases Metabolism:
Lifting weights boosts metabolism not just during the workout but for up to 48 hours after. One study found that after 10 weeks of resistance training, participants’ resting metabolic rate increased by 15%, while those who did cardio saw no change.
Strengthens Bones and Joints:
Resistance training enhances bone density, reducing the risk of osteoporosis and improving overall strength, making daily activities easier.
Enhances Mobility & Functionality:
Lifting weights involves movement patterns that improve mobility, flexibility, and balance, reducing the risk of injuries.
Benefits of Cardio Training
Boosts Heart Health:
Regular cardio exercise strengthens the heart and cardiovascular system, lowering blood pressure, cholesterol levels, and the risk of heart disease.
Helps Regulate Blood Sugar:
Cardio improves insulin sensitivity, helping to regulate blood sugar levels and reducing the risk of type 2 diabetes.
Burns Calories Quickly:
Cardio burns a high number of calories per session since it keeps the heart rate elevated for extended periods. Running, for instance, burns more calories than any other common exercise.
Boosts Brain Function & Mood:
Aerobic exercise has been linked to improved cognitive function, reduced risk of neurodegenerative diseases, and enhanced mood and mental well-being.
Cardio vs. Resistance Training: Which Is Best for Weight Loss?
The Key Factor: A Calorie Deficit
To lose weight, you need to be in a calorie deficit, meaning you must burn more calories than you consume. While exercise helps create this deficit, your diet plays a more significant role—hence the common phrase, “80% diet, 20% exercise.”
So, which type of workout is better for weight loss?
✅ Cardio burns more calories during exercise – Running, cycling, and swimming can burn hundreds of calories per session, making them effective for short-term calorie expenditure.
✅ Resistance training increases calorie burn long-term – Strength training helps you build muscle, which raises your resting metabolism, allowing you to burn more calories even when you’re not exercising.
Best Strategy? Combine Both.
Rather than choosing between cardio and weights, incorporating both into your routine is the most effective approach.
✔️ Strength training helps preserve and build muscle mass, ensuring you lose fat—not muscle—during weight loss.
✔️ Cardio maximizes caloric burn and supports heart health.
✔️ Both combined lead to greater fat loss, improved body composition, and long-term success.
Example Weekly Routine:
- 🏋️ 3-4 days of resistance training (strength exercises, circuits)
- 🏃 2-3 days of cardio (steady-state or HIIT)
- 🚶 Daily movement (walking, stretching, or active recovery)
Which One Should You Choose?
The best workout for weight loss is the one you enjoy and can stick to consistently. If you love running, do cardio. If you prefer lifting weights, focus on resistance training. If you enjoy both, combine them for the best results.
Remember, weight loss is about sustainability. The most important thing is to find a workout routine you love, stay active, and maintain a balanced, calorie-conscious diet.
Both cardio and resistance training contribute to weight loss in different ways. While cardio burns more calories per session, strength training helps you burn more calories long-term by increasing muscle mass and metabolism. For the best results, a combination of both is ideal.
