Trying to compare which is better, strength or cardio, is like asking to compare apples and oranges. Yes, they are both forms of exercise (not the fruits, obviously!) but the outcomes of each type of training are very different, in terms of how the body adapts to the type of training we put it through. Obviously if you want to get stronger or build more muscle, strength training is the way to go. If you want to run a marathon, then you are really going to have to put in that cardio in order to be able to cope with the demands on the body.
What about if your fitness goals are a little less specific or you want to get the best of both worlds? If this is the case then we can combine training methods in order to improve our cardiovascular function and get bigger or stronger, you just might have to accept that to build both of these elements of fitness, you’ll never truly maximise both! There are several ways to do this: you can combine different training modalities so that you can perform strength training and cardio in the same training session as separate components, performing them after each other, or you can split training between strength and cardio on separate days.
High intensity interval training is becoming increasingly popular, especially when combined with resistance training, or strongman type activities as a way of developing both strength and cardio at the same time. This is also a great way to train for those who are limited in the time they have to train, as they can get a more efficient workout in a short period of time whilst hitting many aspects of fitness that they might want to develop.
When it comes to strength versus cardio, one of the biggest debates is which is best for weight loss. There are a few different perspectives on this and the biggest factor for many people is which one they enjoy the most! This is especially true for those people who may have been sedentary before, as a form of exercise that can be sustained is most important, regardless of exercise type. From a pure energy perspective, cardio is more likely to require more energy and help support fat loss than pure strength training, however strength training will allow the growth of new muscle tissue and this increases our metabolic rate, making fat loss easier and more sustainable. Therefore, if we are talking about truly the best way to lose body fat, then a combination of strength training with cardio gives a person the best of both worlds approach.
Despite the fact that typical cardio seems out of fashion in the world of fitness, with more people choosing to ‘lift’ instead, to reject it completely considering the positive impacts it has on cardiovascular health and weight control is a little unfair, plus the different variety of cardio you can do means you can always exercise in pretty much any location, at any time, without need for specialist equipment. For most people just looking to be healthier, a combination of exercise types works best. The most important factor is doing something that you enjoy and will stick to in the long term!
Paul Rimmer (BSc, MSc, PhD).
