Cardio or resistance, running or lifting - that is the question. Body builders say cardio is a waste of time and can cost valuable muscle. Runners say lifting will bulk you up and slow you down. Let's look at both exercise modalities and see what is appropriate for us average citizens.
Lifting weights, resistance training, is very important for the development of “functional” strength. You know, the type of strength that makes it easier to take out the garbage, move the couch, or get the lawn mower out of the trunk after a trip to the shop.
For those of you going for that hard-body look, you'll be glad to know resistance training will improve body composition. Not only will the muscle to fat ratio improve, your body fat percentage will actually go down. This happens for several reasons: You burn more calories by the simple act of lifting but what's crazy is that even after you're done lifting, depending upon your intensity, you'll burn more calories for 12 to 48 hrs! Another bonus to lifting is that by increasing your muscle mass you'll burn more calories while doing nothing. Yes, for every pound of muscle you put on you'll burn approximately 50 more calories, per day, while watching Letterman. And, aside from improved looks, most folks know by now that lowering body fat makes for a healthier body.
Okay, that's the case for resistance training, now cardio. Cardio strengthens your heart. Considering that heart disease is still the number killer in the US, I think you will agree cardiovascular training is probably pretty important. Cardio also burns fat, but only during the time you're actually doing it. What gives cardio a bad knock is everyone thinks you have to run or do something else equally hard and boring.
Wrong! I've compiled a short list of cardio activities and their intensities as rated by METs, Metabolic Equivalents. One MET is the amount of energy expended at rest. Keep in mind, 3-6 METs is considered moderate cardio activity. Above 6 is vigorous.
Ballroom dancing - 2.9 METs, Fast dancing - 5.5, Golf ,w/o cart - 4.9, Gardening - 4.4, Mowing lawn - 3, Non-competitive volleyball - 2.9, Walking at 3mph - 3.3, Roller blading - 6.5, Water skiing - 6.8.
The Surgeon General advises 30 - 60 minutes of moderate cardio activity most days. Perhaps, with the mindset that cardio can be fun; you can accomplish this, most days. Realistically, to make cardio a permanent part of your lifestyle, it has to be fun. The above activities are just a small sampling of fun activities with significant cardio impact. With a little research, you will be surprised at the entertaining cardio activities you will find.
Let's see now, cardio or resistance? Cardio will give me a healthier heart and I'll live longer, but resistance training also addresses a heart disease risk factor: obesity and overweight. Resistance training also gives me the strength to make everyday chores easier. But cardio will too. I won't get out of breath raking the yard, anymore.
Well, are you surprised when I tell you it's a toss-up and you should do both? Yes, respected reader, incorporate cardio and resistance exercise into your daily routine and you will live longer and look better doing it.
Bruce Kelley is a certified ISSA fitness trainer and fitness writer.
