Strength + Cardio
Why a Complete Fitness Program Needs Both
WHY YOU SHOULD NOT CHOOSE JUST ONE
Cardio does not provide the same progressive muscular stimulus as resistance training, and resistance training does not fully replace aerobic activity.
Current physical activity guidelines therefore recommend both: aerobic activity each week plus muscle-strengthening activity on at least 2 days.
THE COMBINATION CAN BE POWERFUL
The American Heart Association reports that resistance training benefits cardiovascular risk factors and that combining resistance and aerobic training may provide greater improvement in some risk factors than either approach alone.
A combined program also prepares you for real life: you need enough strength to perform a task and enough cardiovascular capacity to keep performing it.
WHERE DOES INTERVAL TRAINING FIT?
Intervals alternate periods of harder work with periods of easier work or recovery. Depending on how they are structured, intervals can efficiently challenge cardiorespiratory fitness while strength exercises build muscular capacity.
Higher-intensity work should be appropriate for the individual's fitness level, health history and exercise experience. More intensity is not automatically better.
Strength training and cardiovascular exercise are not competitors. They train different systems and together they create a more complete foundation for health and fitness.
WHAT STRENGTH TRAINING DOES
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Builds and maintains muscular strength.
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Helps preserve muscle as we age.
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Supports everyday function, mobility and independence.
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Improves body composition.
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Can improve cardiometabolic risk factors including blood pressure and glucose regulation.
WHAT CARDIO DOES
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Challenges the heart, lungs and circulatory system.
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Improves cardiorespiratory fitness and endurance.
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Helps you walk, climb, work and recreate longer before fatigue.
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Supports cardiovascular and metabolic health.
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Can be performed at moderate intensity, vigorous intensity, or a combination.
A WELL-ROUNDED PROGRAM
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Strength: Train all major muscle groups regularly and progressively.
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Cardio: Accumulate moderate and/or vigorous aerobic activity across the week.
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Balance and movement: Especially important as we age.
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Recovery: Allow the body time to adapt between demanding sessions.
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Progression: Increase challenge as fitness improves rather than repeating the same workload forever.
THE BOTTOM LINE
You do not need to decide whether you are a “cardio person” or a “strength person.” For long-term health and function, train both. Build the engine. Build the muscle. Train the whole body.
RELIABLE RESOURCES
Train with Lisa at Gratitude Ranch
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