Both cardiovascular exercise and strength training are valid and useful parts of a complete fitness routine for women. Many women focus only on aerobic exercise and neglect workout components that could build muscle, but a more varied routine helps maintain fitness with age and mask problem areas at any weight. For optimal fitness, the Cleveland Clinic recommends combining strength training, cardio and stretching.
Benefits
Any type of physical activity, whether part of strength training or cardio exercise, has significant health benefits for women of all ages and sizes. According to the Mayo Clinic, women who exercise regularly sleep better, have more energy, feel better and enjoy a reduced risk of chronic diseases such as diabetes, cancer and cardiovascular disease. Additionally, both cardio and strength training can help women maintain a healthy weight or stimulate weight loss.
Cardio
Cardiovascular or aerobic exercise is effective at burning calories and traditionally forms the foundation of a multi-component fitness routine. Examples of some very common cardio exercises include biking, jogging, brisk walking, swimming and jump rope. The American Council on Exercise suggests that a key part of doing cardio exercise is to maintain a consistent, comfortable pace so that the heart rate is elevated for a prolonged period of time without straining the body too much.
Strength Training
Unlike most cardio exercises, strength training focuses on building muscle. For women, that process is particularly important because muscle burns more calories at a resting heart rate than body fat. Women who have adequate amounts of muscle as they age may find it easier to maintain a healthy weight and a trim figure. Common strength training activities make use of resistance bands, fitness balls, dumbbells or a woman's own body weight to build and maintain muscle mass.
Guidelines
The American College of Sports Medicine suggests combining a minimum of 150 minutes of moderate aerobic activity per week with at least two strength training sessions. Each strength session should ideally include eight to 10 different exercises, with a minimum of eight repetitions of each. Choose cardio activities and strength movements that work out all the body's major muscle groups, including the hips, upper and lower legs, arms, chest and back.
Tips
For women who want to lose weight, it's helpful to choose vigorous aerobic activities, such as jump rope, jogging, running or kickboxing. Combining strength training exercises with movement, such as doing dumbbell rows with squats, can also help burn more calories. The Mayo Clinic notes that women can combat the risk of extra belly fat and other weight gain as they age by combining cardio and strength training with a regular routine of core exercises and a consistently healthy diet.
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