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The Undeniable Benefits of Strength Training Over Cardiovascular Exercise
By Theresa Vergo, PA-C
As the New Year dawns, a myriad of resolutions are forged, each person aspiring to shape their future self with renewed vigor.
Among the multitude of goals, a fervent debate arises on the most effective path to physical transformation: the timeless rivalry between strength training and cardiovascular exercise. While both offer distinct benefits, the resolute enthusiast often finds themselves drawn towards the iron and resistance, advocating the superiority of strength training over the rhythmic beat of cardio. In this quest for self-improvement, the clanging of weights becomes a resounding anthem, signaling not just the pursuit of physical prowess, but also a belief in the transformative power that lies within the realms of muscle and might. The New Year unfolds as a canvas, and for those who champion the supremacy of strength training, the brushstrokes of change are etched with resilience, determination, and the promise of a robust, sculpted future.
In the realm of fitness, the perennial debate between cardiovascular exercise and strength training has been ongoing. While cardio workouts undeniably have their merits, an increasing body of evidence supports the notion that strength training holds unique and substantial advantages. In this article, we delve into the reasons why incorporating strength training into your fitness routine may be the key to unlocking a healthier and more resilient body.
Building Lean Muscle Mass
One of the fundamental benefits of strength training lies in its ability to build lean muscle mass. Contrary to common misconceptions, strength training does not equate to bulky muscles; instead, it contributes to a sculpted and toned physique. The website The Healthy Back Bag emphasizes this point, stating that “strength training helps to build muscle, which burns more calories at rest than fat does.” This increased muscle mass can lead to a higher basal metabolic rate (BMR), promoting more efficient calorie expenditure even when at rest.
Improved Metabolic Health
Cardiovascular exercise primarily focuses on burning calories during the workout itself, whereas strength training has a more lasting impact on metabolic health. A study published in the journal Obesity found that regular strength training significantly improves insulin sensitivity and glucose metabolism. This is particularly relevant in the context of preventing and managing conditions like type 2 diabetes, making strength training a valuable ally in the fight against metabolic disorders.
One study that is cited on the website, Healthline, measured participants’ resting metabolisms during 24 weeks of weight training. In men, weight training led to a 9% increase in resting metabolism. The effects in women were smaller, yet still showed an increase of almost 4%.
Enhanced Fat Burning
The belief that cardio is the ultimate fat-burning exercise has been challenged by research highlighting the effectiveness of strength training in promoting fat loss. According to The Healthy Back Bag, “Cardio doesn’t do a lot to help you burn more calories at rest, whereas strength training does.” Engaging in resistance exercises elevates your post-exercise oxygen consumption (EPOC), commonly known as the afterburn effect. This means that the body continues to burn calories at an increased rate even after the strength training session has concluded, making it an efficient strategy for long-term fat loss.
Protecting Bone Health
While cardio certainly has its cardiovascular benefits, it often falls short in terms of promoting bone health. Strength training, on the other hand, plays a crucial role in enhancing bone density. Weight-bearing exercises stimulate the production of osteoblasts, the cells responsible for bone formation. This becomes increasingly important as we age, as maintaining strong bones helps prevent fractures and osteoporosis.
In the ongoing debate between cardio and strength training, the evidence strongly suggests that the latter offers a multitude of benefits that extend beyond the physical realm. By incorporating strength training into your fitness routine, you not only build lean muscle mass, improve metabolic health, and enhance fat burning, but also safeguard your bone health. The bottom line is that a well-rounded approach that includes both cardio and strength training can offer a holistic and sustainable path to overall health and well-being. As we strive for resilience and longevity, let’s not overlook the transformative power of strength training in achieving our fitness goals.
239.429.0800
www.Inspireem.com
3555 Kraft Road, Suite 130, Naples, FL 34105
Theresa Vergo, PA-C
Theresa has been a board-certified Physician Assistant since 2011. She graduated with her master’s in medical science from Nova Southeastern University. Since then, she has been working in medical oncology as an inpatient hematologist/oncology physician assistant.
She looks forward to supporting your efforts at Inspire Exercise Medicine.
References:
Carson-Keane, D. (2023) Cardio vs. strength training: What should you be doing? – HBB, The Healthy Back Bag. Available at:
https://www.thehealthybackbag.co.uk/blog/cardio-vs-strength-training-what-should-you-be-doing#:~:text=Cardio%20doesn’t%20do%20a,help%20you%20burn%20more%20calories
Tinsley, G. (2017) Cardio vs. weight lifting: Which is better for weight loss?, Healthline. Available at: https://www.healthline.com/
nutrition/cardio-vs-weights-for-weight-loss#TOC_TITLE_HDR_3
