Cardiovascular vs Resistance Exercise

Physical activity is a key part of overall health and wellness. It has many benefits including improved sleep, weight management, and decreased risk of diseases such as Type 2 diabetes. In this handout, we will dive further into comparing cardiovascular and resistance exercise.

Cardiovascular or "Cardio" Exercise

Resistance Exercise

Involves activity that increases your heart rate and breathing

Trains your heart to be better at pumping blood through the body

Challenges your muscles with a stronger-than-usual force, such as lifting a dumbbell or pulling on a resistance band

Improves muscle strength and endurance

Overview

Swimming

Dumbbells

Examples

Cycling

Resistance Bands

Elliptical

Bodyweight: Push-ups, Pull-ups, etc.

Zumba

Weight Machines

Gradually increase to at least 150 minutes per week of moderate-intensity physical activity

Perform cardio in segments of 10 minutes or more at a time

Perform resistance exercises at least two days per week for all major muscle groups

Guidelines

Improves mood and reduces stress

*Benefits

Improves memory and thinking

Weight-bearing cardio helps maintain bone density

Improves joint stability and strength

Reduces risk of heart disease by improving blood pressure and overall lipid panel, and reducing inflammation

Improves flexibility and balance, which may also help to reduce the risk of falls

Reduces risk of type 2 diabetes

Positive impact on bone health

Reduces risk of colon, prostate, and breast cancer

Reduces risk of Type 2 diabetes

Improves your ability to perform everyday tasks

Reduces risk of osteoporosis

Assists in weight management by burning more calories

Improves your ability to perform everyday tasks

Preserves muscle mass that naturally decreases with age

*Section adapted from the Cleveland Clinic's Health Essentials: Cardio vs. Resistance Training: Which is Healthier? Infographic

Summary

We need both types of exercise. Cardio will help to lower the risk of heart disease. Resistance training will help to improve lean body mass and bone health which will maintain strength and mobility.

Start slow and build up to the desired level of activity

Warm up and cool down for 5-10 minutes before and after each workout session

Remember to breathe. Exhale against resistance (lifting, pushing, pulling) and inhale as the weight is released.

If form must be altered or sacrificed to complete the repetition, stop! This is where injuries can occur.

Reminders

Commonly Asked Questions

Q: Does cardio or resistance training burn more calories? Which is better for weight loss?

A: The number of calories burned during exercise depends on body size and the intensity of exercise. Typically, more calories are burned in a session of cardio than a session of resistance training that lasts for the same duration. Cardio is more effective than resistance training at decreasing body fat if 150 minutes per week is exceeded. Resistance training is better than cardio for building muscle. Muscle burns more calories at rest than other body tissues. This means a program that combines cardio and resistance exercise may be the best for improving overall body composition. Ultimately, weight loss occurs due to a combination of factors including sleep, stress management, proper nutrition, and physical activity.

Q: What counts as cardiovascular exercise?

A: Light physical activity: Activities done in everyday life including light housework, shopping, and cooking. While still important to overall health and well-being, these activities do not count towards cardiovascular activity goals because the body is not working as hard.
Moderate intensity physical activity: Includes activities where the heart is beating faster and breathing is harder than normal daily activities. During this type of activity, a person can talk but is unable to sing.
Vigorous intensity physical activity: Includes activities where the person is breathing hard and the heart rate is elevated. During these activities, it will be difficult to say more than a few words without pausing to breathe.

Q: Can I do resistance training without a gym membership?

A: Yes. The gym is not the only location to reap the benefits of resistance training. Exercise bands, bodyweight, or even a gallon jug filled with water can be used to perform resistance exercises. YouTube channels with strength workouts that can be done at home are: BeFit, Fitness Blender, Pop Sugar, and HASFit.

Q: How can I progress my cardiovascular and/or resistance training?

A: There are many ways to progress your training which includes trying a new type of physical activity or increasing speed, time, or duration. Additional examples include:

Try a workout class

Try interval training

Decrease rest time between exercises

Incorporate hills or inclines

Use a weighted vest

It is important to listen to the body and do not sacrifice form!

Q: If I do cardio and resistance training on the same day, which one should come first? Should I walk on the treadmill and then lift weights or vice versa?

A: According to the American College of Sports Medicine (ACSM), there is no conclusive answer to which approach is more effective. The ACSM also states that both approaches have benefits. Consider your personal goals. Performing resistance training first may be better for gains in strength and muscle growth. If building endurance and improving your cardiovascular fitness is your main goal, you may want to do cardio exercise first. Below are additional items and ideas to consider:

If the goal is general health or weight loss, it may be of benefit to test both approaches and see what works best for you

If a weight loss plateau is reached, try changing the exercise routine

If new to resistance training, it may be of benefit to do it first so that the exercises can be completed safely and without fatigue

Exercise Safety and Disclaimer

Talk with your physician before starting an exercise program. Ask what, if any, limitations you may have. People who suffer from diabetes, high blood pressure, heart disease, arthritis, or other health conditions may need additional safety guidelines for exercise.

References:

Bone, Muscle, and Joint Team. Cardio vs. Resistance Training: Which is Healthier? Health Essentials from Cleveland Clinic. https://health.clevelandclinic.org/cardio-vs-resistance-training-which-is-healthier/ Published March 20, 2018. Accessed October 12, 2018.

Endurance Exercise (Aerobic). www.heart.org, http://www.heart.org/en/healthy-living/fitness/fitness-basics/endurance-exercise-aerobic Published April 8, 2018. Accessed October 15, 2018.

Tinsley G. Cardio vs Weight Lifting: Which Is Better for Weight Loss? HealthLine. https://www.healthline.com/nutrition/cardio-vs-weights-for-weight-loss#section6 Published October 24, 2017. Accessed October 17, 2018.

Harvard Health Publishing. 7 tips for a safe and successful strength-training program. Harvard Health. https://www.health.harvard.edu/exercise-and-fitness/7-tips-for-a-safe -and-successful-strength-training-program Accessed October 10, 2018.

Heart and Vascular Team. From Head to Toe: The Benefits of a Cardio Workout (Infographic). Health Essentials from Cleveland Clinic. https://health.clevelandclinic.org/head-toe-benefits-cardio-workout-infographic/ Published December 9, 2017. Accessed October 10, 2018.

Kang J, Ratamess N. Which Comes First? Resistance Before Aerobic Exercise or Vice Versa? ACSM'S Health and Fitness Journal. 2014;18(1):9-14. https://journals.lww.com/acsm-healthfitness/fulltext/2014/01000/Which_Comes_First__Resistance_Before_Aerobic.5.aspx. Accessed October 15, 2018

Measuring Physical Activity Intensity. Centers for Disease Control and Prevention. https://www.cdc.gov/physicalactivity/basics/measuring/index.html. Published June 4, 2015. Accessed October 17, 2018