Strength training and cardiovascular exercise, or cardio, are two of the most popular forms of physical activity. While both have their benefits, many fitness experts believe that strength training is superior to cardio when it comes to building muscle, burning fat, and improving overall health.
In this article, we’ll explore why strength training is better than cardio and why you should consider adding it to your workout routine.
Builds Muscle and Burns Fat
Strength training is the best way to build muscle mass and increase strength. By lifting weights, using resistance bands, or doing bodyweight exercises, you put stress on your muscles, which causes them to adapt and grow stronger. The more muscle you have, the more calories you burn at rest, which means that strength training can help you lose weight or maintain a healthy weight.
Cardio, on the other hand, primarily burns calories during the workout itself. While running or cycling can be effective for torching calories in the moment, it doesn’t have the same long-term impact on muscle growth as strength training. In fact, too much cardio can actually lead to muscle loss if you’re not eating enough protein to support your workouts.
Improves Bone Density and Joint Health
As we age, our bones become less dense, which can lead to fractures and osteoporosis. Strength training is an excellent way to combat this, as it places stress on your bones, which stimulates them to rebuild and become stronger. This is particularly important for women, who are at a higher risk of developing osteoporosis than men.
In addition, strength training can also improve joint health by promoting flexibility, mobility, and stability. This is especially important as we age, as it can help prevent falls and other injuries.
Cardio, while still beneficial for heart health, does not have the same impact on bone density and joint health as strength training.
Boosts Metabolism and Reduces Risk of Chronic Diseases
Strength training has been shown to increase metabolism, both during and after the workout. This is because building muscle requires energy, and the more muscle you have, the more calories you burn at rest. In addition, strength training can help regulate blood sugar levels, which can reduce the risk of developing type 2 diabetes.
Regular strength training has also been linked to a reduced risk of chronic diseases such as heart disease, stroke, and certain types of cancer. This is likely due to its ability to improve overall health markers such as blood pressure, cholesterol levels, and inflammation.
While cardio is still important for cardiovascular health, it doesn’t have the same impact on metabolism or chronic disease risk reduction as strength training.
Enhances Physical Function and Improves Mental Health
Strength training not only makes you stronger and more toned, but it also enhances physical function and reduces the risk of injury. By improving balance, coordination, and overall stability, strength training can help you perform everyday activities with ease, such as carrying groceries or climbing stairs.
In addition, regular strength training has been shown to have a positive impact on mental health, reducing symptoms of anxiety and depression. This is likely due to the release of endorphins during exercise, as well as the confidence boost that comes from seeing progress in your strength and fitness levels.
While cardio can also have mental health benefits, such as reducing stress and improving mood, it doesn’t have the same impact on physical function as strength training.
Conclusion
While both strength training and cardio have their benefits, it’s clear that strength training is superior when it comes to building muscle, burning fat, improving bone density and joint health, boosting metabolism and reducing the risk of chronic diseases, enhancing physical function, and improving mental health.
If you’re new to strength training, start with bodyweight exercises such as push-ups, squats, and lunges, and gradually increase the weight or resistance as you get stronger. Aim for at least two strength training sessions per week, and supplement with cardio as needed to maintain cardiovascular health.
Remember that exercise should be enjoyable and sustainable, so find activities that you enjoy and that fit into your lifestyle. With consistency and dedication, strength training can help you achieve your fitness goals and improve your overall health and well-being.
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