cardio vs. weight training: the basics
“I don’t want to get bulky lifting weights. I just want to lose fat and get toned.” We trainers hear it ALL. THE. TIME. We know what you mean, but do YOU know what you mean? Do you know what you’re saying when you say you want to get “toned”? The fitness industry throws this word around a lot, but not a lot of people understand what it entails; to be “toned” really means to have low body fat and visible muscle. Now, in order to do just that you have to 1) lose fat (obviously) and 2) have muscle. In order to have muscle, you have to build muscle. And how do we do that? By putting stressors on the body that force it to adapt and grow…aka weight lifting! Cardio is not the end all, be all. To be completely transparent, cardio is great for endurance and heart health, but in terms of significant physical changes like the lean, “toned” look everyone talks about, cardio isn’t your answer. Why not? Let’s break it down…
Cardiovascular Exercise (AKA cardio):
Cardio is an aerobically based activity, meaning oxygen is used to produce energy as your heart rate and breathing rate increase.
It is most helpful for conditioning your heart and maintaining overall heart + lung health, called aerobic capacity, because your heart muscle is working harder to efficiently circulate more blood and oxygen throughout your body
Cardio typically burns more calories DURING your workout, but you don’t continue to burn that amount of calories after you finish your workout. It can be helpful for initial fat loss, but it doesn’t promote hypertrophy, or muscle growth/development.
Resistance Training (AKA weight training):
Strength training is anaerobically based, meaning the body does not rely on oxygen to produce energy
While it may not burn as many calories DURING your workout, weight training builds metabolically active muscle, which allows you to burn more calories throughout the ENTIRE DAY. The muscle you build through strength training increases your resting metabolism (your body’s ability to burn calories just simply BREATHING).
Lifting weights increases bone density and improves joint support which can help prevent injuries in the future.
This is not me telling you never to do cardio and that it can’t be beneficial for your body. This is me telling you that you don’t have to slave away for hours on end to achieve your goals. Cardio might help you lose weight, but if you are looking to build a lean, sculpted physique (“get toned”) you’re going to have better luck heading over to the weights section. Obviously, there are other factors like nutrition that play a role in your results but when comparing forms of exercise, resistance training is your best option! Thinking about incorporating more resistance training but not sure where to start? That’s what I’m here for! Email me or fill out a consultation form and let’s chat!
