Cardio vs Weights, the great debate

I credit marathon training for giving me an genuine interest into fitness, and a big reason why I’m a personal trainer today. Most of my clients come to me with goals in losing weight, getting leaner and toned (so on an so on). Some assume that I’ll tell them that they need to to do a bunch of cardio and/ or running, because I was a runner (For the record, most of us distance runners don’t spend much time in the gym, I do). And most gyms have LOTS of treadmills, so I can understand why newer clients would assume running is the key. Running a great form of exercise. I’ve always felt great after my long training runs. But lets be clear about one thing, the ONLY people that need to log long miles of running are people that are training for extreme endurance events. For the rest, there are much more sensible options pending your goals. Now with running put aside, lets move on.

I work in a corporate gym that offers lots of great cardio based classes. I’ve taken a few of them, and I think they’re a great option. In fact I always encourage my own clients to take these classes, pending their fitness level. And even this personal trainer (and marathon runner) must admit, those classes have left me totally smoked! But I had a great time taking them, and will continue to encourage my clients to do so. Cardio(including running) is great for our heart health.

Then there’s the other side of the gym. The side with guys grunting and dropping heavy weights on the floor, and resting 5 minutes in between sets (yeah bro!). I’ve nicknamed this portion of the gym I work in as the “Meat- head Zone”. Once our ligaments and tendons are strong, lifting heavy weight is extremely important, as muscle is what moves our bones. And we lose the cells that repair damaged muscle (satellite cells) , ie: we lose muscle as we age. No muscles= no body movement.

So there’s the “tale of the tape” for the 2 gym opponents, both with their own strengths. So here’s what I would tell a typical client that comes to me with goals of getting leaner, more toned & defined.

• The factors that contribute to energy expenditure ( see my previous blog).
• The same workout for getting lean is the same workout for getting bulky. One is done with more food, one is done with less food.
• Workout for workout yes that intense cardio based workout does burn more calories BUT(keep reading)
• Yes weight lifting is short periods of intense activity with long rest periods. And that may not feel as challenging to the typical cardio go-er. But resistance training builds muscle, and muscle requires more calorie expenditure (more metabolically active).

Intense cardio workouts burn more calories than strength training in the actual workout. But a good strength training regiment burns more calories throughout the day, ultimately giving it the edge for burning calories . Cardio is great for our heart health. Strength training keeps our bones moving. A quality training plan implements both.