Cardio or Strength? Why Your Body Needs Both
When it comes to exercise, you may feel like you have to choose between cardio and strength training, but your body benefits from both.
Cardio helps your heart and lungs work more efficiently, while strength training helps build and protect your muscles, bones, and physical function. Instead of choosing one, combining the two can give you a more complete approach to fitness and long-term health.
Cardio Builds Your Engine
Aerobic exercise, or cardio, includes activities like walking, biking, swimming, jogging, and dancing. These activities get your heart beating faster and help improve your cardiovascular fitness.
Regular cardio can improve endurance, support heart and metabolic health, and lower your risk of cardiovascular disease and early death. It also helps your heart deliver oxygen to your muscles, which can support your performance during strength training.
Strength Training Builds and Protects Your Body
Strength training is just as important, especially as we get older. Lifting weights, using resistance bands, or performing bodyweight exercises can help build and maintain muscle, improve strength and balance, and support healthy bones.
Regular strength training also helps protect against age-related muscle loss and can make everyday activities like climbing stairs, carrying groceries, or getting up from a chair easier.
The Best Routine Includes Both
So, how much exercise should you aim for? A general goal for adults is 150–300 minutes of moderate-intensity cardio each week or 75–150 minutes of vigorous-intensity cardio, along with strength training at least 2 days per week.
That may sound like a lot, but you don't have to do it all at once. Even small amounts of activity can provide benefits, especially if you're starting from a low fitness level. The key is to find activities you enjoy and gradually build a routine you can maintain.
Train Your Heart and Muscles
Your body doesn't need you to choose between cardio and strength. It needs movement, strength, endurance, and consistency.
Cardio + strength = a stronger, healthier, more capable body.
Start where you are, choose activities you enjoy, and build from there. If you have a medical condition, concerns about your health, or are unsure how to begin, talk with your healthcare provider before starting a new exercise program. If pain or an injury is keeping you from exercising, contact our office to find the right approach for you. Check out this infographic for more on cardio vs. strength training.
Options for Workout Programs
I have been asked often what I would recommend for workout programs. The best answer is to follow a properly designed program. There are many good options in our community that can provide this, but there are so many great options online as well. If you prefer home workouts or need good direction when you go to the gym, I’ve provided a short list of some good options.
Most online programs will fall into two categories: coaching vs subscriptions. Subscriptions models are often much lower price and have a standard exercise program that they have their followers complete. Coaching can be much more specific and more personally tailored on your current fitness level, your goals, and your injury history/capabilities. Both options can provide good value depending on your needs.
MEN'S COACHING
1. MDT PhysiqueFeatures: Personalized workouts, progressive training, mobility work, weekly check-ins, and exercise alternatives.
2. KickoffFeatures: Personalized workouts, nutrition guidance, and messaging with a coach.
3. Dave Long FitnessFeatures: Online coaching for adults over 40, customized workouts, mobility, nutrition resources, and direct-message support.
MEN'S SUBSCRIPTIONS AND SELF-GUIDED PROGRAMS
1. Liftspan: Strength Over 40
Features: Strength training designed for adults over 40, with workouts adjusted to individual needs and progressive training.
2. Muscle Charge: Men 40+ Fitness
Features: Short home or gym workouts, strength training, mobility, and progress tracking.
3. JTM FIT
Features: Dumbbell, kettlebell, and bodyweight training with exercise demonstrations, sets, reps, and mobility work.
WOMEN'S COACHING
1. Strong Through Menopause
Features: Customized strength workouts, exercise demonstrations, sets and reps, modifications, progress tracking, and program updates every four to six weeks.
2. Zera Fit
Features: Personalized strength training for women 35+, weekly check-ins, messaging, progress tracking, and nutrition guidance.
3. Next Phase Physique
Features: Personalized strength training for women over 40, weekly check-ins, monthly calls, nutrition planning, and regular program reviews.
WOMEN'S SUBSCRIPTIONS AND SELF-GUIDED PROGRAMS
1. ShannO Fitness
Features: Recorded workouts covering strength, kettlebells, mobility, balance, and cardio, designed for women over 40.
2. The KettleBelle
Features: Kettlebell strength training, exercise demonstrations, modifications, mobility, and progressive workouts.
Strong with Steph
Features: Progressive strength training, video demonstrations, workout tracking, and adjustable intensity.
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