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Cardio vs. Weight Training

18:39Whitney Hills

        I cannot believe the amount of people I see in condo gyms pounding away on the treadmill or elliptical for up to an hour at a time. I go to about ten different condos each week, and the cardio machines are always taken, leaving us more room to weight train. I even witnessed a LINE UP for treadmills. I will rarely line up for food, let alone a fricken treadmill.
 I have seen many, many clients that tell me they've been stuck in the cardio rut and have been gaining weight or seeing no results from their cardio craze.
       So why should you consider trying weight training?

  • Muscle is metabolic, ie it burns calories. For every pound of muscle you gain, you burn approximately 50kcal/lb more every day
  • Cardio can increase cortisol release. The stress hormone causes increased belly fat and makes losing fat much harder
  • Weight training allows for body sculpting and the creation of sexy, shapely curves. Too much cardio causes muscle and fat loss, making one look small but not necessarily better
  • Resistance training can reduce the appearance of cellulite. Muscle pushes the fat against the skin, making the puckering skin less evident.
  • If you are weight training properly you will be getting a cardiovascular work out as well. Change up your workout with intensity techniques and vary your routine
  • Weight training allows you to burn calories after your workout...up to 25% more the hour post workout
  • Resistance training strengthens bones and joints and can prevent and treat osteoporosis 
  • Keeping muscles toned through strength training reduces the saggy look that occurs with aging. Weight training keeps things perky.
  • Weight training makes real life activity easier. Carrying groceries, moving furniture, playing sports, lugging text books to class (so this was the old days, I guess lugging your super teeny ipad?).
  • Also you can impress people with fun things like arm wrestling, pushup contests, and impromptu pole dancing!
Even better is the combination of weight training at least 3 days a week with cardio sessions added in. Personally, I only like cardio when I'm reading or with a friend gossiping, or if it involves a horse. For many fitness competitors cardio is very necessary. While I can stay quite lean with my walking and busy day job lifting things, many people struggle with insulin resistance and have to do A LOT of cardio to get really lean enough to step on stage. Typically as you get healthier you need less time on the hamster wheel, but please do not quote me as saying cardio is unnecessary. I think it is a compliment to weight lifting (which is ever SO necessary).

If you are in a cardio rut, trying doing so high intensity weight training to get the benefits of strength training with the heart elevating effects of cardio. I usually suggest doing 45 minutes of strength training (keep an elevated heart rate with little rest periods) followed by 20-25 mins of steady state cardio. On non-weight training days, try 45 minutes of intervals or 20-30 mins of HIIT training!

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