Weights or Cardio
Should I train with weights or focus on cardio?
Personal Trainer Gemma Suntokeesing is passionate about helping her clients gain self confidence through fitness, she has over 20 years experience and here she answers a common training question.
It’s a timeless question and one as a personal trainer that I get asked a lot, what is best for weight loss? Cardio or weights. The answer to this question isn’t as straight forward as some may hope.
On one hand cardiovascular exercise certainly wins the best prize for calories burned, with the an hour of running burning circa 400 calories (gentle jog) to 550 calories depending on your speed and the hills, and we aren't short of hills in Haslemere! Compare this with weight training, which on average burns anywhere between 200-400 kcal per hour, although you either need to lift very heavy weights or work at high intensity (HIIT training) to hit the 400 kcal mark.
| Cardio | Weights |
|---|---|
| Improves heart health by lowering the resting heart rate, improving the oxygen up take which enlarges the heart. It’s a muscle so can grow just like any other! | Increases muscle mass and boosts metabolic rate, muscles are more metabolically active, which in turn means your body will burn more fat at rest. |
| Regulates appetite during cardiovascular exercise as blood is diverted away from the stomach towards the body’s working muscles. | Increases bone density – weight bearing exercise will increase bone density and help to prevent osteoporosis (brittle bones). |
| Its cheap, it costs nothing to put on your trainers and walk up those hills or go for a jog! | Relieves stress, research has shown decreased cortisol (stress hormone) levels in people who weight trained for two weeks. |
| Mental health – cardiovascular exercise, particularly when outside increases endorphins and feel good hormones. | Aids sleep, research has shown that after a weight training session the tired muscles combined with the decreased cortisol levels makes drifting off to sleep easier and aids a deeper sleep. |
| Improves immune system, by increasing immunoglobulins which are molecules that protect our immune system and with Covid around who doesn’t want that! | Improves joint strength and stability, weight training will strengthen the ligaments that attach the muscles to bone. Making you less likely to get an injury. |
So how much training should we aim to do? As a base line the NHS recommends ‘adults undertake at least 150 minutes of moderate intensity activity a week or 75 minutes of vigorous activity a week, as well as strengthening exercises that work all the major muscles on at least 2 days a week'. So let’s look at the benefits for each.
In short, weight training is best for fat loss and building lean muscle. However, cardio will help with weight loss, improving cardiovascular health and burn those lockdown calories.
If you are looking to tone and sculpt muscles, ideally you should be combining a variety of both cardiovascular and weight training. Remember though to take part in activities you enjoy and set yourself realistic goals, that way you are more likely to commit to a healthy routine over the longer term.
Working with a Personal Trainer will help. At GemWellbeing, our passion is to guide people through SMART goal setting whilst ensuring exercises are carried out correctly to prevent injury.
“Some people dream of being fit and healthy, others live it”.
You own this, you only have one life so live it the best way you can and enjoy every minute!
Don’t beat yourself up if you miss a training session or indulge in that chocolate cake. Just remember tomorrow is a new day and start again, take small steps and in time you will get big results!
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