So I have been asked many times what is better for your body, cardio or weight training. I am about to uncover the forever drawn out argument of which one you should be doing. Ready..Set..Go!
If your main goal is to try and lose weight, cardio is where you should start. Your goal with cardio is to get your heart rate 50% higher than your regular heart rate. Here is an easy way to know your target heart rate: Subtract your age from the number 220. For example, if you are 30 years old, your maximum heart rate would be 190.
Health factors play into this number as well as your physical fitness level. DO NOT get discouraged if you cannot reach this number at first, just strive to get to it.
Weight Loss Goals
- At least 30 minutes of cardio per day, 3 to 5 times a week.
- Cardio: Getting close or to your maximum heart rate.
- Your water intake goal should be: 1 gallon per day. This will help you lose weight as well.
If you do not need to lose weight, but just tone and develop your muscles, weight training is the way to go. Weight training can act as minimal cardio by getting your heart rate up. Start with lower weights and increase the number of repetitions you do an exercise. This will strengthen your muscles and start to tone them.
Weight Training Goals
- Do not work out the same muscle group two days in a row. (If you do not feel anything from your previous workout, you didn’t work hard enough! Go ahead and work them the second day if you would like)
- Keep your body guessing. Do not do the same thing on arm day, leg day, etc. Switch up the exercises and the days you do them.
- STRETCH! Stretching your muscles helps them recover faster as well as helping them develop faster. It also will prevent injury, so take the time to do it!
Cardio and Weight Training
Many of us are caught in between both of these training techniques. For example, someone may want to start toning muscles as well as shed that extra body fat. Note: This is the hardest stage because it seems like it takes so much energy to see little change. I promise you, if you stick with it, you will be very surprised and happy. The mix between the two should be a happy medium.
Cardio and Weight Training Goals
- 30 minutes cardio (do this first because if you are like me, you will NOT want to do cardio after your muscles are already tired)
- A full weight training workout for the specific part of the body you are wanting to work out that day.
- Cardio- 3 to 5 times a week depending on your goals.
- Weight training 5 to 6 times a week depending on your goals.
- Have at least one recovery day to let your body get ready for the next week. (Note: Try to not make this your cheat day, as you are not burning any of those calories off)
I hope this helped you understand the differences between cardio, weight training, and which exercises you need to be concentrating on! Have questions? Please comment below or send an email through the contact form 🙂