Cardio or Weights? My 30 Days of No Cardio Challenge
My Personal Thoughts
For years I have always heard/read about the grand old debate between cardio or weights. Personally I enjoy and see the benefits of both. Currently within my training program 4 out of the 5 days I strength train. 1 out of the 5 days is my cardio day. When it comes to lifting weights I feel so empowered, strong and like I can take on the world. When it comes to cardio I feel like it’s a form of meditation when I am running, the feeling is indescribable.
Why do I want to discuss this? I do not think it is discussed enough. It is merely dismissed when brought up. All of the fitness influencers I follow on Instagram I noticed do little to no cardio. My two personal trainers (yeah, I have two, I’ll discuss this more during my next blog post when I discuss what is a pt) do little to no cardio as well. There had to be some ounce of truth to it. I was being exposed to a training method I was unfamiliar with. Doesn’t mean it’s wrong because I am not familiar with it.
Let’s Get to the Facts
However I do not want this blog to focus on opinion and my experience. Let’s focus on the facts. On my quest to get access to more information and educate myself on this topic. I came across this book “Which Comes First, Cardio or Weights? Fitness Myths, Training Truths, and Other Surprising Discoveries from the Science of Exercise” by Alex Hutchinson, Ph.D.
What is the definition of cardio aka aerobic exercise? Any exercise that will raise your heart rate which thus improves your heart and lung function.
What is the definition of strength training? A type of exercise that focuses on muscles being worked to increase strength by the use of weights.
Let’s outline some of the benefits of both down below.
Benefits of Cardio
Strengthens the heart
Lowers blood pressure and cholestorol
Lowers the risk of heart disease and diabetes
Improves cognition function
Burns calories
Increases lung capacity
The American Heart Association recommends getting at least 150 minutes per week of moderate-intensity aerobic activity or 75 minutes per week of vigorous aerobic activity, or a combination of both
Benefits of Weights
Burns more fat and calories long after your workout
Can reduce risk of injury
Improves your posture
Builds muscle by increasing the size of muscle fibers
Lowered injury risks
Improves bone density
The American Heart Association recommends moderate- to high-intensity muscle-strengthening activities such as resistance or weights on at least 2 days per week.
How to Get Aerobic Benefits from Weight Training
Yes you read that correctly! What if I told you that science says weight training can be an aerobic alternative?! This involves moving rapidly from one strength exercise to the next with only a few seconds of rest. Why? To keep your heart rate high enough to achieve aerobic and muscular benefits. When I came across this I was mind blown. Examples include circuit training and CrossFit.
The Allure of Cardio
Cardio is seen as the go to workout for fast fat loss. It is seen as the mecca to weight loss. Can you burn a lot of calories from an aerobic exercise? Yes you can. However this is short term. Strength training keeps your metabolism elevated well after your workout.
30 Days of No Cardio Challenge
This leaves me with wanting to attempt this. I want to not perform cardio for 30 days. I want to see if there is a difference in my training as a result of this. I want to see what my cardiovascular endurance will be like after this experiment. Will there be no change? Will there be an increase or decline in my performance? I will document this process and keep you posted during this experiment.
Conclusion
There are benefits to both cardio and strength training. There was a study recently that discussed cognitive health and exercise. The University of Montreal studied a combo of lower body strength training for three times a week along with high intensity aerobic interval training. The results pretty much conclude that exercise has a huge impact on our brain health not just our physical body.
Finding a balance that works for you is what matters. I hope that sharing my personal experience can aide in your own personal journeys with aerobic exercice and strength training as you continue to work on your own personal fitness and nutrition goals.
If you have any questions, comments and/or want to discuss further please contact me. I would love to chat.
xoxoxo,
Jess
““For excercise I like to lift weights, and for cardio I like to lift weights faster” -Anonymous ”
