Cardio vs. Strength Training: Why You Need Both
Key Takeaways
Cardio and strength training together create a balanced, sculpted physique.
Cardio burns more calories and boosts endurance, revealing muscle definition.
While strength training builds muscle, tones your body, and enhances metabolism.
A combined approach ensures better aesthetics and overall fitness.
Guided programs like NOVI Optimum Fit optimize your results safely and effectively.
One of the most common questions when it comes to fitness is, "Which is better, cardio or strength training?" While both forms of exercise have unique benefits, the truth is that they complement each other and are essential for a well-rounded fitness routine.
A recap: What cardio is all about
Cardio, short for cardiovascular exercise, is any activity that gets your heart pumping and increases your breathing rate. These exercises engage large muscle groups repetitively, elevating your heart rate and improving your body’s efficiency in using oxygen. This type of exercise directly benefits your heart, lungs, and overall endurance. It's also great for mental health, releasing endorphins that help reduce stress.
Some popular examples of cardio exercises include:
Running, Jogging and Brisk Walking
Running, jogging and brisk walking are accessible, requiring no special equipment other than a good pair of running shoes. They are excellent for building stamina, strengthening the lower body, and burning calories effectively, with brisk walking being a lower-impact option suitable for various fitness levels.
Cycling
A low-impact option that’s gentle on the joints, cycling works your legs, glutes, and core. Whether on a stationary bike or outdoors, cycling (or spinning) offers an effective way to improve cardiovascular fitness.
Swimming
Swimming is a full-body workout that’s easy on the joints, making it perfect for those with arthritis or recovering from injuries. It combines cardiovascular benefits with muscle endurance, as the water provides natural resistance.
Group Classes
From dance classes like Zumba to high-intensity interval training (HIIT), group sessions add a social element to your workout while keeping it fun and engaging. They’re designed to push your heart rate into optimal zones for fat burning and endurance.
A recap: What strength training is all about
Strength training, also known as resistance training, is a form of exercise designed to improve muscular strength, endurance, and size by challenging your muscles with resistance. It involves a variety of techniques that target different muscle groups and can be tailored to your fitness level and goals. It also plays a critical role in longevity by reducing the risk of age-related muscle loss.
Common methods of resistance training include:
Weightlifting
This involves lifting weights such as dumbbells, kettlebells, or barbells. Weightlifting allows for targeted muscle training, helping to build both strength and muscle mass. Weightlifting is highly customizable. Whether you want to lift heavy for strength or lighter weights for endurance, it’s a versatile option that can fit anyone’s goals.
Bodyweight Exercises
Exercises like push-ups, squats, planks, and lunges use your body weight as resistance. These moves are simple, require no equipment, and can be done almost anywhere.
Resistance Bands
Resistance bands are elastic bands that add resistance to your movements, engaging your muscles effectively. They come in various tension levels to suit different strengths. Lightweight and portable, resistance bands are perfect for home workouts or travel. They’re also gentle on joints, making them ideal for people with joint concerns or recovering from injuries.
Machine Exercises
Machines like leg presses, cable pulleys, and chest presses provide guided, controlled movements for strength training. Machines are beginner-friendly, as they help maintain proper form and reduce the risk of injury. They also allow you to isolate specific muscle groups more effectively.
Why do you need both cardio and strength training exercises?
When it comes to achieving aesthetic results many of us strive for, such as sculpted muscles, a toned physique, and an overall fit appearance, combining cardio and strength training is recommended. Each offers unique benefits that work together to create a balanced, functional, and visually appealing body. Skipping one over the other means sacrificing part of the puzzle that completes your ideal fitness look.
Cardio plays an important role in reducing your overall body fat, revealing the muscle definition beneath. Here’s how it contributes to a more toned look:
Fat Loss. High-intensity interval training (HIIT), especially, burns significant calories and promotes fat loss, which is essential for uncovering muscle tone and definition.
Improved Circulation.Regular cardio improves blood flow, giving your skin a healthier, more vibrant glow.
Better Muscle Growth. Cardio enhances our body's ability to deliver oxygen to the muscles, promoting quicker recovery between sets. This improved recovery allows us to perform more repetitions with heavier weights, ultimately boosting muscle growth and optimizing overall performance during strength training sessions.
Meanwhile, resistance training is the sculptor’s chisel, it shapes, defines, and builds your muscles, giving you a strong, toned appearance. Beyond aesthetics, strength training helps you achieve a balanced and symmetrical body.
Muscle Definition. Strength training increases lean muscle mass, creating visible muscle definition in areas like the arms, shoulders, and legs.
Tightening and Toning. Resistance exercises help tighten loose areas, creating a firmer look, especially in commonly targeted zones like the glutes, thighs, and core.
Boosted Metabolism. More muscle means a higher resting metabolic rate, which helps you burn fat even at rest, maintaining your toned appearance long-term.
Skipping either cardio or strength training can lead to imbalances that affect not only your health but also your physical appearance.
In a nutshell, here are some reasons why you need both for optimal aesthetics:
Cardio for helping with work capacity and stamina.
Strength training for shape
Balance of strength training and cardio for the sculpted look
Confidence boost
Despite its numerous benefits, strength training is often overlooked, especially by those new to fitness. Many assume it’s only for bodybuilders, but this couldn’t be further from the truth. Strength training benefits everyone, from beginners to advanced athletes.
Combining both forms of exercise not only makes you healthier but also brings you closer to the toned, sculpted body you’ve always wanted. Whether you’re looking to slim down, tone up, or achieve a full-body transformation, NOVI Optimum Fit offers the perfect blend of cardio and strength training in a supportive environment.
If you are an existing NOVI Magnum or NOVI Optimum Plus client and would like to reduce your body fat percentage through a fitness coach-guided exercise, NOVI Optimum Fit is for you.
With NOVI Optimum Fit, you get:
1:1 personal training sessions with experienced coaches who will guide you through the workouts to ensure that they are safely executed.
Fitness coaches who are experienced at creating personalized training programs for individuals with medical issues.
Training programs that are flexible and constantly evolve with your progress.
Regular measurements of body fat percentage and muscle mass so you can track the results of your efforts.
Fitness coaches who work closely with NOVI doctors or dietitians to ensure that the training program complements your nutrition plans and medications taken.
A personal fitness coach who will keep you motivated and accountable for your fitness.