By Akai Jackson

In general health and wellness there has been a great debate at large in the 20^th century. Each side has its staunch advocates who are unwavering, with cardio enthusiasts swearing by the heart-pumping benefits of running, cycling, and swimming, and strength training fanatics praising the virtues of lifting weights and building muscle. The reality, however, is that both cardiovascular exercise and strength training offer unique advantages, and the key to optimal health and fitness lies in integrating these seemingly opposite approaches. So, let’s uncover the silver lining of both cardio and strength training, bust the myths, and ultimately demonstrate the undeniable benefits of finding harmony between the two. 

Let’s break down this great debate. The cardio vs. strength training debate can be traced back to the late 20th century when these two exercise modalities became increasingly popular. Cardiovascular exercise, often referred to as “aerobic” exercise, includes activities that elevate your heart rate, such as running, biking, or swimming. Strength training, on the other hand, focuses on resistance exercises like weightlifting, bodyweight exercises, and resistance bands. 

These two approaches seem to be at odds with each other, and it’s common to find people who exclusively commit to one or the other, based on their fitness goals or personal preferences. However, the argument isn’t about one being superior to the other; it’s about recognizing that they complement each other beautifully and in harmony. 

Let’s dive in and debunk a few myths. Cardio burns more calories so it’s better for weight loss. While it’s true that cardio burns a substantial number of calories during activity, it’s not the only factor to consider in weight management. Strength training, although it may not burn as many calories during a workout, promotes muscle growth. Muscles require more energy at rest than fat. Therefore, strength training helps you burn calories even while your body is at rest. Strength training makes you bulky. The reality is that building a bulky physique through strength training is a result of specific, targeted training and diet. Most individuals, lack the hormonal profile required to develop massive muscles. Strength training primarily helps with lean muscle development, which can lead to a more toned and sculpted appearance. Cardio is boring, and strength training is tedious. Some people shy away from exercise altogether because they find  either cardio or strength training boring or tedious. In truth, there’s a wide range of activities within both categories. Whether it’s dancing, hiking, or playing a sport for cardio, or bodyweight exercises, TRX training, or resistance bands for strength, the options are diverse and exciting. 

 
On the flip side, the benefits of cardio are vast. Cardiovascular exercise offers a multitude of health and fitness benefits: heart health. Cardio exercise elevates your heart rate, strengthening the heart muscle and enhancing its efficiency. Over time, this can reduce the risk of heart disease, diabetes, stroke, and cancer. Another benefit is improved endurance. Regular cardio workouts improve endurance, making everyday activities easier and more enjoyable. You can climb stairs without feeling winded or enjoy longer hikes. Mood and mental health is another benefit. Cardio workouts trigger the release of endorphins, the “feel-good” hormones, which can help alleviate stress and anxiety. The mental clarity and stress relief associated with cardio exercise are well-documented. Weight management. Cardio workouts burn calories and can assist in weight management when combined with a healthy diet. High-intensity interval training (HIIT) cardio has shown promise in fat loss. 

Strength training also boasts a range of incredible benefits: Increased lean muscle tissue, being the primary in my opinion. Strength training promotes muscle growth and definition, enhancing your overall physique and physical performance. Strength training boosts your metabolism. As mentioned earlier, muscle is metabolically active and requires more energy at rest than fat. Strength training boosts your resting metabolic rate, helping with weight management. Strength training is great for your bone health and is invaluable. It increases bone density, reducing the risk of osteoporosis and fractures, especially important as we age. Strength training boosts your everyday functional capabilities. Building strength translates into improved functionality in daily life. You’ll find it easier to lift heavy objects, perform household tasks, and engage in recreational activities.  

So, how can we find harmony between cardio and strength training? Here’s the key, combine both modalities. A balanced fitness routine often includes both cardio and strength training. Depending on your goals, you can allocate specific days for each, or even incorporate them into the same workout session. For example, you can do strength training followed by a cardio session, or vice versa. Vary Your Workouts: Variety is the spice of life, and it applies to fitness as well. Switch up your routines to keep things interesting and challenge your body in different ways. This approach prevents plateaus and ensures you continuously reap the benefits of both modalities.  

Pay attention to your body’s signals. If you’re fatigued or feeling sore, it’s okay to take a rest day or opt for a gentler workout. Rest and recovery are crucial components of a well-rounded fitness routine.  

Understand your fitness objectives. If you want to build more muscle, allocate more time to strength training. If you’re aiming for improved endurance, focus on cardio. Your goals will determine the balance between the two. 

The cardio vs. strength training debate doesn’t need to be a battleground but rather a celebration of the diverse ways we can enhance our health and well-being. It’s crucial to recognize that both approaches offer distinct advantages and integrating them into your fitness routine can lead to a holistic and balanced path to a healthier, more fit, and happier you. By combining the heart-pumping benefits of cardio with the muscle-building prowess of strength training, you’re not only optimizing your physical health but also nurturing your mental well-being, unlocking your full potential, and living your best life, and becoming the best version of yourself. That’s how you go from existing to excelling.  

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The common theme of Akai Jackson’s career has always been helping people grow into the best version of themselves through fitness and mindset shifts. The longtime entrepreneur’s dynamic approach to health and wealth wellness is the byproduct of formal education, life experience as a decorated college athlete, and his own personal journey with mindfulness and growth. He founded I.X.L TODAY, a personal & professional development agency that curates transformational health and wealth programs that take their clients from existing to excelling in their physical, mental, emotional health.