Weights vs Cardio Choosing the right exercise to look your best and get the most out of your workouts is always a tricky decision. The debate of whether you should do weights or cardio to lose weight/hit your goals is an age-old question. We’ve picked the benefits of both to help you decide...
Quickly burns calories and fat – great for weight loss
Elevates heart rate, your heart gets stronger
Increased lung capacity
Reduces risk of heart attack, high cholesterol, high blood pressure and diabetes
You should aim for around 150- 200 minutes of cardiovascular exercise a week to see the benefits. This can be broken down into 3 x 50 minutes a week or 5 x 30 minutes a week!
What Cardio Exercises Should I be doing?
There are loads of different workouts you can do to raise your heart rate. The most popular is steady state cardio or HIIT.
Steady State Cardio
This includes: Running, swimming, brisk walk, dancing. This is for a longer amount of time usually 30-50 minutes.
Benefits of Steady State Cardio:
Increased endurance- helps your heart and your muscles
Faster recovery- less stress on the body so you can workout again the next day!
Workout for longer- this is usually more bearable to continue for a longer period of time
Includes: Circuit training, Sprints. This is a very high-intensity workout so can be done in a much shorter time frame - 20 minutes
Benefits of HIIT:
Improved Performance- HIIT helps increase stamina and will help you perform better in all your workouts
Burn more calories after your workout- because your body is working harder it takes a while for your body to recover meaning you burn more for an hour after your workout.
Shorter workouts- working harder in a short space of time, easier to fit in
Benefits of Weight Training:
Promotes increased fat loss – weight training boosts your metabolism for up to 24 hours after a workout meaning your still burning calories and fat hours later (compared to cardio where your body returns to normal about an hour after)
Improves shape – adds lean muscle
Injury prevention- muscles and connective tissue are strengthened
Increased bone density- weight training helps reduce the risk of osteoporosis
Increased strength – helps with your cardio sessions too!
Benefits of Combining Weights and Cardio:
Lose weight faster- adding the extra intensity to your workouts will improve your metabolic rate drastically. Your muscles will burn fat while you’re resting and help you burn more during your workouts!
More Fun! - you won’t get bored with your workout regime with so much variety in your training.
Improve overall health
Clearly, both have great benefits. If you are still undecided - just imagine the results you can get by adding both to your workout routine! Elite: together love to add weights and cardio to our sessions so that clients get amazing 45-minute power-packed workouts.