Cardio or weights?
This question seems to crop up regularly. Often in the context of either which is better for weight loss, or which should be done first.
The benefits of resistance training (RT) include increasing bone mass density (which gets more important as we age), increasing strength and muscle size. It primarily works the ATP and Anaerobic energy systems, which are for shorter bursts of energy. The benefits of cardio include increasing your aerobic capacity and endurance.
What’s your goal?
If it’s to lose weight then creating an energy deficit is what’s needed. Your diet is a bigger factor here, as is NEAT. But if one type of exercise helps you to create or maintain a deficit do that. If body recomp is more specifically what you want then RT has been shown to help retain lean body mass while you lose body fat.
Lots of people have an ideal physique in mind. If it’s “toning up”, that is girl code for building muscle and losing fat! Please let’s call it what it is, and no you won’t get bulky. Professional bodybuilders spend years working on their physique and building muscle really isn’t that easy.
Should I start with weights or cardio? Start with whichever meets you goal. Much like within a training session if increasing your deadlift 1RM is a priority you start with that so you aren’t fatigued and can maximise that lift. It may be better to then do cardio at the end, or on a different day.
If your goal is to run a 10k, then prioritise running, or accessory work that will help you get better at that.
Lastly what do you prefer? Starting any plan with a coach should be customised to you. If you don’t like, let’s say squats for example, then a good trainer should be able to substitute in exercise, like lunges, which works the same muscle group. Sometimes you may need to try different things until you find an exercise or sport you like. Group classes can be great for the support of training with people with similar goals. Whatever you pick, if you don’t enjoy it then you won’t stick with it.
(Reposted from Instagram)
