People swear cardio is the only way to burn fat when losing weight. Other people believe that strength training is the only way to lose weight. Whatever the confusion, both have their own set of benefits and differences. It is for you to figure out the one that suits your body.

While cardio includes cycling, hiking, running, hiking, and swimming, strength training includes training with free weights, resistance bands, etc. Here is an article that tells you all about cardio vs strength training per your requirement.

Cardio exercise, popularly known as aerobic exercise, is a rhythmic activity that dramatically increases your heart rate and allows it to shoot up for longer. As you perform cardio, you tend to burn most calories and fats. Your respiratory system starts working faster as you breathe heavily.

According to newspaper reports, cardio helps us lose around 1.4% of our total body fat. Cardio is different from strength training in that it relies on your body’s capability to use oxygen during exercises.

Strength training, popularly known as resistance training, helps increase your muscle strength by making them work against a force or weight. If you are planning to lose weight, it is essential to train three to four times a week to get the best results.

Strength training is effective as it helps maintain mobility and balance as you age. As per American Heart Association, comprehensive strength training for 30 minutes for approximately two days a week will show the best results.

Each muscle group plays a distinct role in cardio and strength training, contributing to overall fitness, strength, and endurance. Several key muscle groups play vital roles in both cardio and strength training. Let's delve into each group:

1. Quadriceps (Quads)

In strength training, squats and lunges target the quads, helping build strength and size. During cardio activities such as running or cycling, the quads contract repeatedly to extend and flex the knee, providing the power needed for movement.

2. Hamstrings

The hamstrings are essential for knee flexion and hip extension. Exercises like deadlifts and leg curls in strength training directly target these muscles. During cardio activities, they act as stabilisers and play a role in decelerating the leg during the swing phase of activities like running.

3. Core Muscles (Abs)

The rectus abdominis, commonly known as abs, is the front sheath of muscles that stabilise the trunk and support the spine. Strengthening exercises such as crunches and planks help improve core stability and posture in strength training. During cardio workouts, a strong core aids in maintaining balance and posture, especially during dynamic movements.

4. Obliques

These muscles are located on the sides of the abdomen and help with rotational movements of the torso. Strengthening exercises like side planks and Russian twists target the obliques, enhancing stability and rotational strength crucial for cardio and strength training movements.

5. Latissimus Dorsi (Lats)

The lats are large muscles in your back responsible for pulling movements. Strength exercises such as pull-ups and rows engage the lats to build upper body strength. During cardio activities, these muscles stabilise the spine and assist in movements like rowing or swimming.

6. Erector Spinae

These muscles run along the spine and are crucial for maintaining spinal alignment and providing stability. Exercises like deadlifts and hyperextensions strengthen the erector spinae, aiding in posture and preventing injury during both types of training.

7. Deltoids

The shoulders' deltoid muscles are involved in strength and cardio exercises. Movements like shoulder presses and lateral raises target the deltoids, enhancing shoulder strength and stability. During cardio activities such as swimming or boxing, the deltoids help in arm movement and stabilisation.

8. Biceps and Triceps

These muscles in the arms are key for both pushing and pulling movements. Strength exercises like bicep curls and tricep dips build arm strength and endurance, while during cardio activities, they assist in movements like punching or pushing.

Now that you have an idea regarding cardio exercise vs strength training, you know which one to choose per your goals. Also, it depends upon your physical condition as to which one will suit you better. So, if you want to burn fat, choosing cardio will be beneficial as it burns calories quickly.

On the other hand, strength training will be ideal if you want to focus on your fitness and strengthen your muscles. However, the benefits of the same will give a clear picture and help you understand both features.

Cardio exercises come with many benefits for the body and maintain overall fitness. The primary benefits of cardio exercise are listed below -

One of the major benefits of cardio exercise is it improves the health of your heart. Since the heart rate increases during exercise, it helps your heart work efficiently and decreases heart-related issues.

• According to Harvard Medical School, a person running at a pace of ten minutes per mile will lose around 372 calories. Therefore, cardio exercise helps burn extra calories and is an ideal choice if you focus on weight loss.
• You can easily start your cardio exercises from the comfort of your home. They are simple and easy to perform and do not require professional assistance.
• Cardio enhances your immunity and reduces the chances of high blood pressure, cholesterol and heart attacks, boosting your brain health.
• Cardio exercise increases your bone density when you indulge in weight-bearing cardio, such as hiking or trekking.
• This exercise lowers stress and depression and enhances sleep quality, thus promising a pleasant mind and body.

Strength training is an important exercise that keeps the body fit and free from joint related pain or injuries. Some of the most prominent benefits of strength training are -

• Strength training reduces the chances of osteoporosis as it increases your bone density by putting stress on your bones.
• This training increases your metabolism and hence helps you reduce weight by burning calories.
• Strength training enhances your ability to do regular activities as it protects joints from injury.
• Following a regular strength training workout will reduce the symptoms of several chronic diseases. They are obesity, heart disease, arthritis, diabetes, etc.
• Engaging in routine strength training will also improve your brain health. Several studies on older adults have shown that strength training enhances cognitive functions such as processing speed, memory, etc.

So, by now, you must have clearly understood the difference between cardio and strength training. Each has its separate mission and results. Therefore, cardio is an ideal choice if you plan to focus more on weight loss. To improve your muscle mass, you can consider strength training. However, it depends on your body which one you want to choose and focus on.

According to researchers, cardio is always the first priority if your goal is to improve endurance. Similarly, a study revealed that cardio after strength helped create a heart rate response that was higher than 12 minutes per beat. One can plan out separate days to engage in each exercise, keeping ample time for rest.

A proper workout regime depends on individual goals. However, before engaging in cardio workouts vs. strength training, you must set your goals. It is essential to understand which exercise you will do for what purpose. So, if you plan to work on both strength and cardiovascular fitness, two days of cardio followed by three days of strength training are necessary.

Research shows that if you plan to improve endurance, you can avoid a strength day. On the other hand, if you wish to add muscle, you can cut a day off for cardio.

To build muscle mass, focus on each muscle group twice or thrice a week. Allow yourself at least 48 hours to rest and recover.

While cardio and strength training benefit most people, some should approach these activities cautiously or avoid them altogether without proper guidance or medical clearance. Here are some groups who should be cautious:

1. Those with Cardiovascular Conditions

Individuals with heart disease, previous heart attacks, heart failure, or those at risk for cardiovascular events should seek medical advice before engaging in any form of vigorous cardio exercise.

2. Uncontrolled High Blood Pressure

High blood pressure that is not well managed can be increased by intense cardio exercises. They should consult their healthcare provider to determine safe exercise levels that won't spike blood pressure.

3. Severe Respiratory Conditions

Conditions like severe asthma, chronic obstructive pulmonary disease (COPD), or other respiratory illnesses may limit the ability to engage in vigorous cardio exercises.

4. Recent Musculoskeletal Injuries

Individuals recovering from recent injuries, such as fractures, sprains, or severe muscle strains, should avoid strenuous strength training until they fully heal.

5. Pregnant Women

While light to moderate exercise is beneficial during pregnancy, strenuous cardio or strength training may not suit all pregnant women. Consulting a healthcare provider is crucial to determine safe exercise routines.

6. Elderly Individuals with Fragile Health

Older adults who have significant frailty, osteoporosis, or other age-related health concerns should approach strength training cautiously. Exercises should accommodate physical limitations and ensure safety.

7. Individuals with Severe Obesity

Extreme obesity can pose challenges with mobility and joint stress during both cardio and strength training exercises. Supervised and low-impact exercises may be more appropriate to avoid strain.

8. Those with Uncontrolled Diabetes

Uncontrolled diabetes, particularly if accompanied by complications such as neuropathy or vascular issues, may require modifications to exercise routines.