A perennial question repeatedly asked is which is better: cardio or strength exercising? The general recommendations from the health authorities are that one should engage in at least 150 minutes a week of cardiovascular exercise, with an additional 2 workouts focusing on muscle resistance work.
For years, much emphasis has been directed at cardio training, as the health benefits are multiple. There is a plethora of research that has shown that regular cardio exercise can help reduce risks of heart diseases, strokes, obesity, type 2 diabetes, and even some cancers. It lowers blood pressure, and can raise the good HDL cholesterol levels in the blood; it helps with weight control, relieves stress and can help combat depression. A stronger heart and circulatory system should be a goal for all exercisers.
However, while one continues to commit to the choices available of regular cardiovascular activities, as one matures and ages, the need for routine strength training becomes more important. Muscle training (activity in which the bones, muscles and joints are placed under positive stress, forcing them to progressively overcome resistance, so that strength and flexibility are increased) has been shown to lower LDL cholesterol levels while raising the HDL score. Resistance exercise also helps adjust and control body weight because muscles are the tissues best adapted to consume kilojules; muscle tissue is active tissue.The more of this form of tissue you develop, the more energy you consume, the more stored fat is recruited to provide this energy.
Studies show that there can be up to a 36% increase in kilojule after-burn as a direct result of strength training, the muscles continuing to burn energy well after the activity has ceased. Muscle training also stimulates the building of bone, especially in the spine, lowering risks of osteoporosis. Bone- mass loss, associated with the aging process, is arrested, and balance improves. In fact, the physiological changes associated with aging are slowed, and with regular resistance exercise muscles can keep functioning powerfully well into the autumnal years.
Well-toned muscles give all ages, especially the mature, increased functional independence to cope with the everyday tasks of carrying, lifting, reaching, pushing, raising, bending, stepping, turning and climbing. With this autonomy there comes a heightened sense of pride and accomplishment as all muscles for all ages respond to the resistance challenges of exercise by becoming stronger and better toned.
Aging is inevitable for all. One can lose as much as 3-5% muscle mass per decade, after 30. This muscle decline increases the body’s weakness, producing degeneration of the quality of body movements and increasingly poor balance and coordination,with the resultant risks of falls, fractures and broken bones.
A stronger body is less prone to injury. Stronger muscles, tendons and ligaments allow one to tolerate not just greater physical, but psychological stress. Our muscles help absorb the shocks of daily activities, thereby protecting the rest of the body. Stop stimulating the muscles and they atrophy, waste away, becoming flaccid and weaker. You can’t ignore the use-it or lose-it command!
My most satisfying metaphor is to think of converting your body from a VW thumper into a high-performance Porsche. With a smaller muscle-engine, you have less power and burn less fuel. Great, if you are on a fuel- saving motor rally, but with the super-charged engine that greater muscle mass engineers, you are less likely to save fuel and energy, but burn greater amounts of kilojule-energy as your motor is so much more demanding of fuel/energy. The notion that only cardio exercise will burn fat is a myth. The more functional your muscle mass, achieved through resistance exercise, the more proficiently the body will burn its fat-fuel, as the larger metabolism- motor demands greater fuel consumption.
By adding more muscle-training elements to your daily routines, combining them with cardio activities as simple as walking more, taking the stairs and not lifts, the combination of both forms of activities will help you achieve greater levels of functional fitness and combat the monotony of many training routines, where some simply only jog, run or ride daily.
Place more emphasis on the muscle-strengthening aspects of physical conditioning and you are guaranteed a longer-lasting , more functional body; terms and conditions don’t apply!