Strength training and aerobic training offer distinct health benefits, and incorporating both into a fitness routine is ideal for overall health. Here are the key differences:
1. Primary Focus & Benefits
Strength Training (Resistance Training):
- Builds and maintains muscle mass
- Increases bone density, reducing the risk of osteoporosis
- Boosts metabolism, aiding in fat loss
- Enhances strength and functional movement for daily activities
- Improves joint stability and reduces injury risk
- Helps regulate blood sugar levels
- Lowers blood pressure and reduces the risk of heart disease
Aerobic Training (Cardio):
- Strengthens the heart and lungs
- Improves circulation and oxygen delivery to tissues
- Enhances endurance and stamina
- Lowers blood pressure and reduces the risk of heart disease
- Helps regulate blood sugar levels
2. Energy Systems Used
- Strength Training: Primarily uses anaerobic energy systems (ATP-PC and glycolytic), relying on stored muscle energy rather than oxygen.
- 3-5 sets of 5-12 reps
- How heavy? 70-80% of your max
- Slow controlled movement
- 2-3 days/week
- Aerobic Training: Uses the oxidative energy system, meaning it relies on oxygen to fuel prolonged activity.
- 150 minutes/week of moderate intensity (55-65% MHR)
- or…
- 75 minutes/week of high intensity (65-85% MHR)
3. Effect on Body Composition
- Strength Training: Increases lean muscle mass, which helps burn more calories at rest.
- Aerobic Training: Primarily burns calories during the workout, leading to weight loss if in a calorie deficit.
4. Impact on Metabolism
- Strength Training: Leads to increased post-exercise oxygen consumption (EPOC), meaning the body continues burning calories even after the workout.
- Aerobic Training: Burns calories during the activity but has less of a prolonged effect on metabolism.
5. Hormonal Response
- Strength Training: Increases testosterone and growth hormone, which aid in muscle growth and fat metabolism.
- Aerobic Training: Boosts endorphins, improving mood and reducing stress, but excessive endurance training can increase cortisol levels, which may contribute to muscle breakdown.
6. Longevity & Disease Prevention
- Strength Training: Reduces the risk of age-related muscle loss (sarcopenia) and enhances joint health.
- Aerobic Training: Reduces the risk of cardiovascular diseases, strokes, and type 2 diabetes.
7. Best for Fat Loss?
A combination of both is best. Strength training helps retain muscle while losing fat, and cardio helps create a calorie deficit. Be careful with duration and intensity as this only creates more hunger and offers mainly a sports improvement.
Conclusion
Both types of training are crucial for overall health. Strength training ensures functional movement, metabolic efficiency, and long-term muscle health, while aerobic training enhances cardiovascular endurance and general fitness. A balanced approach incorporating both leads to the best results.
References:
Bartley, C. A., Hay, M., & Bloch, M. H. (2013). Meta-analysis: Aerobic exercise for the treatment of anxiety disorders. Progress in Neuro-Psychopharmacology and Biological Psychiatry, 45, 34–39. https://doi.org/10.1016/j.pnpbp.2013.04.016
Dinicolantonio, J., Land, S., Kennedy, T., & Greenfield, B. (2021). Win : achieve peak athletic performance, optimize recovery and become a champion: strength, speed, endurance, recovery.
Foreman, J. (2020). Exercise is medicine: How physical activity boosts health and slows aging. Oxford University Press.
García-Hermoso, A., Ramírez-Vélez, R., Ramírez-Campillo, R., Peterson, M. D., & Martínez-Vizcaíno, V. (2016). Concurrent aerobic plus resistance exercise versus aerobic exercise alone to improve health outcomes in paediatric obesity: a systematic review and meta-analysis. British Journal of Sports Medicine, 52(3), 161–166. https://doi.org/10.1136/bjsports-2016-096605
Hart, P. D., & Buck, D. J. (2019). The effect of resistance training on health-related quality of life in older adults: Systematic review and meta-analysis. Health Promotion Perspectives, 9(1), 1–12. https://doi.org/10.15171/hpp.2019.01
Shailendra, P., Baldock, K. L., Li, L. S. K., Bennie, J. A., & Boyle, T. (2022). Resistance Training and Mortality Risk: A Systematic Review and Meta-Analysis. American Journal of Preventive Medicine, 63(2), 277–285. https://doi.org/10.1016/j.amepre.2022.03.020
Short-Term Resistance Training in Older Adults. (2020). Case Medical Research. https://doi.org/10.31525/ct1-nct04266678
Tambalis, K., Panagiotakos, D. B., Kavouras, S. A., & Sidossis, L. S. (2009). Responses of blood lipids to aerobic, resistance, and combined aerobic with resistance exercise training: a systematic review of current evidence. Angiology, 60(5), 614–632. https://doi.org/10.1177/0003319708324927
