Cardio vs. Weight Training for Beginners: What to Know
The importance of cardio and weight training cannot be overstated for individuals aiming for improved health or those already committed to a consistent exercise regimen. While both types of exercise are essential, beginners often find themselves perplexed by their unique benefits. In this informative piece, the confusion surrounding cardio and strength training will be unraveled, and valuable recommendations on the appropriate timing for each activity will be provided. Additionally, 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. Take advantage of their expertise to receive customized advice and support.
Cardio vs. Strength Training
Cardiovascular and strength training is crucial in a comprehensive fitness routine, promoting overall health. These exercises focus on distinct muscle groups and contribute to longevity, bone strength, and a healthy heart, among other advantages. However, determining the superiority between the two and finding the optimal frequency for including them in your regimen can be tough. This article explores the cardio vs. strength training debate, offering valuable insights to assist you in making informed decisions about your fitness journey.
What is Cardio?
Cardiovascular exercise, such as running, cycling, swimming, and walking, is a powerful method 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 an incredibly effective way to strengthen muscles and bones, among other benefits. These exercises can be done using body weight or equipment. Including strength training in a fitness routine is crucial, especially for women, as it can help prevent osteoporosis, a condition more common in women due to calcium depletion as they age.
However, finding a balance between strength training and cardiovascular exercises is essential. Overdoing strength training can lead to muscle damage or injury. To make the most of this popular activity, experts suggest incorporating 2 to 3 strength training sessions into your weekly workouts. This way, you can maximize the benefits while minimizing the risk of potential harm.
Which Comes First?
When it comes to fitness routines, the question of whether to prioritize cardio or strength training has no one-size-fits-all answer. The choice depends on your goals and outcomes.
Starting with cardio is best if you aim to enhance endurance. Beginning with strength training may leave less energy for your cardio session. If you’re focused on building arm muscles, for example, prioritizing cardio may hinder your
workouts by leaving you with less energy for your arm training.
If you're just starting, begin with the exercise you like the least. Since you have the highest energy levels at the start, allocating that energy to the less enjoyable activity is beneficial.
Remember, there's no definitive answer about which comes first. It depends on your goals and preferences.
5 Common Strength Training Exercises
Here are five popular strength training exercises:
- Squats: This compound exercise targets the lower body, specifically the quadriceps, hamstrings, and glutes. Stand with your feet shoulder-width apart, lower your body by bending your knees, and then return to a standing position. Here is a resource on proper form and common mistakes in doing squats.
- Deadlifts: This exercise targets multiple muscle groups, including the lower back, glutes, hamstrings, and core. Stand with your feet hip-width apart, bend your knees, hinge at the hips, and lift the barbell or weights off the ground while maintaining a neutral spine.
- Bench Press: This exercise primarily targets the chest, triceps, and shoulders. Lie flat on a bench, grip the barbell with your hands slightly wider than shoulder-width apart, lower it to your chest, and then push it back up to the starting position.
- Shoulder Press: This exercise targets the shoulders, triceps, and upper back. Stand or sit with a dumbbell in each hand, raise the weights to shoulder height, and then press them overhead while keeping your core engaged.
- Pull-Ups: This exercise primarily targets the back, biceps, and shoulders. Grab a pull-up bar with your palms facing away from you, hang with your arms fully extended, and then pull your body up until your chin is above the bar. Lower yourself back down in a controlled manner.
Remember to start with lighter weights or modifications if you are a beginner and gradually increase the intensity as your strength and form improve. It is also advisable to consult with a fitness professional or trainer to ensure proper technique and prevent injuries.
5 Easy Cardio Exercises
Here are five simple cardio exercises that you can try:
- Jogging or Running: This is a great cardio exercise that can be done outdoors or on a treadmill. Start with a brisk walk and gradually increase your pace to a jog or run.
- Jumping Jacks: Stand with your feet together and hands by your sides to start the jumping jack. Jump up, spreading your legs out to the sides and raising your arms above your head. Jump back to the starting position and repeat.
- Skipping Rope: Grab a jump rope and start skipping. This is a fun and effective cardio exercise that can be done at home or outdoors.
- High Knees: Stand with your feet hip-width apart. Lift one knee towards your chest while hopping on the other leg. Alternate legs and keep a fast pace to increase your heart rate.
- Burpees: Begin in a standing position. Drop down into a squat position, placing your hands on the floor in front of you. Kick your feet back into a plank position, perform a push-up, then jump your feet back to the squat position. Jump up explosively, reaching your arms overhead. Repeat the sequence.
Remember to start slowly and gradually increase the intensity and duration of these exercises as your fitness level improves. Always consult with a healthcare professional before starting any new exercise routine.
How Your Local Fitness Centre Can Help
This brand-new local gym is a great example of what you should expect when searching for a fitness club to join. This Fitness World gym in Vancouver was designed to give extra “lift” to anyone's fitness journey! Their designated lifting space is ideal for members looking to start strength training. In contrast, they also offer various exercise classes for every fitness level. 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 Bollywood 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. With a team of experienced and knowledgeable personal trainers, they can help guide your fitness journey. Simply put, at this local gym, you can do your fitness your way!
