Starting a Fitness Routine: Cardio vs. Strength Training
Cardio and strength training should be considered by those looking to enhance their health or already dedicated to regular exercise. Although both forms of exercise are crucial, beginners often need help understanding their distinct advantages. This article aims to clarify the confusion surrounding cardio and strength training, offering valuable suggestions on when to engage in each activity. For personalized assistance and expert guidance tailored to individual fitness levels, scheduling a goal session with a certified personal trainer at a local gym is highly recommended. Make the most of their expertise to receive personalized advice and support.
Cardiovascular and strength training is vital to a well-rounded fitness regimen, promoting overall health and well-being. These exercises specifically target different muscle groups and provide numerous benefits such as improved longevity, stronger bones, and a healthier heart. However, deciding which exercise is superior and how often to include them in your routine can be challenging. This informative article delves into the cardio vs. strength training discussion, offering valuable insights to help you make informed choices on your fitness journey.
What is Cardio?
Cardiovascular exercise, such as running, cycling, swimming, and walking, is powerful for increasing heart rate and optimizing oxygen utilization. Consistent cardio workouts offer numerous benefits, including improved circulation, a stronger respiratory system, and a lowered risk of heart disease and diabetes.
However, finding the right balance and avoiding excessive cardio is essential. Experts advise aiming for around 150 minutes of weekly cardio exercise to maintain a healthy weight and fitness level. Prioritizing this moderate approach guarantees optimal results while safeguarding overall well-being.
What is Strength Training?
Strength training is a highly effective method for enhancing muscle and bone strength, among other advantages. These exercises can be performed using one's body weight or specialized equipment. It is crucial to include strength training in one's fitness regimen, particularly for women, as it prevents osteoporosis, a condition more prevalent in women due to calcium depletion with age.
However, achieving a balance between strength training and cardiovascular exercises is vital. Excessive strength training can result in muscle damage or injury. To fully reap the rewards of this popular activity, experts recommend integrating 2 to 3 strength training sessions into your weekly workout routine. Doing so can optimize the benefits while minimizing the potential risks.
Which Comes First?
Regarding fitness routines, whether to prioritize cardio or strength training has no one-size-fits-all answer. The choice depends on individual goals and desired outcomes.
For those looking to enhance endurance, starting with cardio is recommended. Beginning with strength training may result in reduced energy levels for the cardio session, thereby diminishing the potential benefits. Moreover, prioritizing cardio exercises may inadvertently hinder isolated muscle group workouts by diverting energy toward exercises that do not directly contribute to the muscles being targeted.
For beginners, starting with the exercise they find least enjoyable is advisable. Since energy levels are highest at the beginning of a workout, allocating that energy towards the less preferred activity can be beneficial in the long run.
It is important to remember that there is no definitive answer as to which should come first, cardio or strength training. Ultimately, the decision should be based on individual goals and personal preferences.
5 Common Strength Training Exercises
Here are five strength training exercises that can be done anywhere:
- Push-ups: Begin in a plank position with your hands slightly wider than shoulder-width apart. Lower your body down by bending your elbows and keeping your back straight. Push back up to the starting position. Repeat for desired repetitions.
- Squats: Stand with your feet shoulder-width apart. Lower your body down as if sitting back into a chair, keeping your knees in line with your toes. Push through your heels to stand back up. Repeat for desired repetitions.
- Lunges: Start by standing with your feet hip-width apart. Take a step forward with your right leg and lower your body down until your right thigh is parallel to the floor, with your knee at a 90-degree angle. Push back up to the starting position and repeat with the left leg. Alternate legs for desired repetitions.
- Plank: Start in a push-up position with your hands directly under your shoulders. Lower your forearms to the ground, keeping your body in a straight line from head to toe. Hold this position for as long as you can, engaging your core muscles. If you need a few more examples of a plank, many are shown on YouTube or in this guide from Mens Health.
- Glute Bridges: Lie on your back with your knees bent and feet flat on the ground, hip-width apart. Squeeze your glutes and lift your hips off the ground until your body forms a straight line from your knees to your shoulders. Lower back down to the starting position and repeat for desired repetitions.
Before starting any new exercise program, consult with a healthcare professional, and always listen to your body and modify exercises as needed.
5 Easy Cardio Exercises
Here are five cardio exercises that anyone can do:
- Walking or Jogging: These are simple yet effective cardio exercises that can be done anywhere and at any fitness level. Start with a brisk walk and gradually increase your pace to a jog if you can.
- Jumping Jacks: This exercise increases your heart rate quickly and engages multiple muscle groups. Stand with your feet together, then jump while spreading your legs out to the sides and raising your arms overhead. Jump again to return to the starting position.
- Jump Rope: Jumping rope is a fantastic cardio exercise that can be done indoors or outdoors. It improves coordination, balance, and cardiovascular endurance. Start slowly and gradually increase your speed as you get comfortable.
- Cycling: Whether you prefer outdoor cycling or using a stationary bike, cycling is a low-impact cardio exercise that is gentle on the joints. It can be adjusted to different intensities and is great for building leg strength.
- High Knees: Stand with your feet hip-width apart and lift your knees towards your chest, alternating legs as if you are running in place. Engage your core and pump your arms to increase the intensity. This exercise is excellent for elevating your heart rate.
Remember to consult with a healthcare professional before starting any new exercise program, especially if you have any underlying health conditions. Start slowly and gradually increase the intensity and duration of your workouts to avoid injury.
Finding a Local Fitness Centre Can Help
A great example of what you should expect when searching for a local gym to join can be found at this Fitness World gym in Kitsilano, B.C. It’s designed with various exercise classes catering to every individual's unique fitness goals. Whether you enjoy the calming yoga practice or the high-energy intensity of kickboxing, they have fitness classes just for you! Take a Pilates class to build core strength and flexibility, or enjoy BollyX and Zumba classes for a heart-pumping dance workout. Cycling and spin classes are there to get you sweaty while getting your cardio in. If you want a more general cardio class for a more traditional workout, they have those, too! Looking to tone and sculpt your muscles? Take a barre and strength class to fatigue those hard-working muscles. Conveniently located at Arbutus and Broadway, this Kitsilano Fitness Club offers a high-energy atmosphere that will keep you motivated throughout your workout, keeping you on track to reach your fitness goals.
