Muscular strength and cardiovascular endurance are fitness components. Optimal fitness levels are important for improved health. Strength training and cardio training are popular workouts. Training benefits include increased muscle tone, decreased body fat and overall improvements in appearance. Although workouts might be geared toward similar goals, they are very different in actual training effects.
Cardio Training Effects
Cardio training works the heart and lung systems that provide fuel. Training elevates heart rate levels and increases the demand for blood and oxygen. Increased intensities require additional fuel from stored body fat. Training also increases metabolism, the ability to burn calories. When the amount of calories burned is higher than the amount of calories consumed, you lose weight. A pound of body weight equals 3,500 calories.
Strength-Training Effects
Strength training is for the muscles and is based on the overload system. For increases in strength, muscles must work against increased workloads. Weight training workouts are specific to muscle groups. For total-body results, a total-body workout is needed. Training effects of muscles include increased muscle mass. This can result in increased body weight, initially. The long-term effects are different. Overall, increased muscle mass increases metabolism. When combined with dieting, weight loss is possible over time.
Comparisons
When comparing activities, cardio training burns more calories. A 130-pound person burns about 5 to 7 calories per minute lifting weights, compared with 8 to 12 calories per minute jogging, so cardio training is more beneficial for weight-loss goals. When comparing calorie-burning abilities, a person with more muscle will burn more calories doing any activity compared with a person with less muscle. Based on training results, strength training is more beneficial for long-term weight-loss goals. When combining the two activities, cardio training and strength training provide the most effective training for weight-loss goals.
Time Frame
For optimal results, do three or four cardio workouts a week, with each lasting at least 20 to 30 minutes. Warm up for 5 minutes, train at an intensity of 60 percent to 80 percent of maximum capacity, and cool down for 5 minutes. Suggested workouts include walking, jogging, stair climbing, elliptical trainers and group cardio classes. For strength training, do two or three sessions weekly. Select two or three exercises per muscle group. Complete three sets of 10 to 12 repetitions for upper-body muscles and 12 to 15 repetitions for lower-body and ab muscles.
Considerations
For all training workouts to be effective, they should be combined with a proper nutrition program. Low-calorie diets do not provide enough energy for effective workouts. Suggested weight loss is 1 to 2 pounds weekly. Higher amounts of weight loss have less chances of being maintained.
References
- "Personal Trainer Manual"; American Council on Exercise; 1991
- "Keep Moving: Fitness Through Aerobics and Step; Esther Pryor & Minda Goodman Kraines; 2000
- "Exercise Physiology: Energy, Nutrition and Human Performance"; William Mc Ardle, Frank Katch & Victor Katch; 1986
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