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So you’ve made it to the gym, what do you do next? Should you spend 30 minutes on the treadmill or lifting weights? Should you be doing a class or should you be on the gym floor. In this post we are going to answer, what, how often and how much you need to do to see results in the gym? We will compare the key differences between resistance training and cardio, what are the advantages and disadvantages of both, and which one is right for you?
What is resistance training?
Resistance training, or weight training, involves the performance of physical exercises that are designed to train the muscular system. Resistance training can be anything from bodyweight squats to a barbell clean and press, and can be incorporated into an exercise routine in several ways. The most common and simple methods of resistance training is ‘set work’. This is when you complete ‘x’ amount of sets for ‘x’ amount of reps with ‘x’ amount of rest in between, so for example, 10 reps of squats for 3 sets with 90 seconds rest between each set. There is no one ‘correct way’ to resistance training, because it all depends on your fitness goals. Whether you want to improve speed, strength, power or endurance, resistance training should be a staple in your exercise routine. Later in the post we are going to discuss the affects of resistance training on other goals, such as weight loss, but for now all we need to understand is that resistance training is primarily for adapting the muscular system.
(for more information on different methods of resistance training, read our post below…)
What is cardio?
Cardio, or cardiorespiratory training, is a form of exercise that demands work from… you guessed it, the cardiorespiratory system (CRS). The CRS involves the heart, lungs and vascular system and is responsible for delivering oxygen to working muscles, and removing carbon dioxide from the body. Just like resistance training, cardio can be performed using different methods, the most common of which being continuous and interval (HIIT) training. Continuous cardio is as simple as jumping on a treadmill and running. Typically you should aim for at least 10-15 minutes of continuous cardio, but this can vary based on intensity and goal. For example, a marathon is a form of continuous training, but as would a 15 minute walk. Interval training or HIIT (high intensity interval training) is another common type of cardio. This involves short periods of work followed by short periods of rest. Similarly to continuous training, interval training can vary in time and intensity. For example, a typical HIIT workout might include a work to rest ratio of 2:1, 60 seconds of work to 30 seconds of rest. Generally, this type of interval training is designed to include a lot of work in a short amount of time. However, interval training could also be 5 minutes of jogging followed by 1 minute of rest (and repeat).
(in this post we are focussing on the difference between cardio and resistance training but for more info on interval vs continuous training, read here…)
Cardio vs Resistance training - For weight loss
Weight loss is one of the most common reasons people want to increase their physical activity. So is cardio a waste of time for weight loss or is it more superior than resistance training?
The bottom line is, do both!
We recommend a 2:1 ratio of resistance : cardio training.
The key principle for weight loss is to maintain a calorie deficit. We can achieve that in 2 ways, decrease calories in, or increase calories out. When comparing ‘total burnt calories’ between a cardio and resistance sessions, typically, in 45 minutes, you will burn more calories running on a treadmill than lifting weight. So why is it not better to just do cardio?
When we are trying to increase our calorie output, it is important to understand ‘standardised calorie expenditure’. Below is a pie chart showing what percentage of total calories are used for what purposes during a typical day.
BMR (basal metabolic rate) - the calories burnt through regular bodily processes
NEAT (non-exercise activity thermogenesis) - calories burnt through day-to-day tasks, such as walking
TEF (thermic effect of food) - calories burnt during digestion and processing of food
EAT (exercise activity thermogenesis) - calories burnt from exercise and physical activity
So what does this mean. Well the pie chart shows that the majority of calories burnt come from our metabolic rate. Whilst this is something you cannot directly boost day-to-day, increasing or maximising your metabolism is going to have a great impact on calorie expenditure. A larger muscle mass is likely to increase your metabolism! How does it do this? Think of muscle as a car engine, burning through petrol to create energy. The larger the engine, the more petrol it burns through. Muscle woks in a similar way. The more/bigger the muscle is, the more calories it will burn for energy; an increase in metabolism. So, if you are looking to sustain a weight loss programme, building muscle mass should be a key focus in your training.
Okay, so why not just do resistance training. Firstly, cardio should be an element in everyone’s training programme. Whether you are a powerlifter, bodybuilder, professional athlete or your average gym go-er, cardio is a great way of training and strengthening the heart and lungs which is key for good health. But why is it important for weight loss. Well as we discussed previously, cardio is a great way of burning MORE calories. 30-60 minutes per week alone is enough for someone who does little to no exercise to see a difference in not only their weight, but their ,mood and energy levels.
Below is what a typical weight loss programme might look like…
What is the BEST exercise for weight loss?
The first thing to understand when looking for ‘the best exercise for weight loss’ is that there isn’t one. There is definitely ‘more effective’ exercises than others, but there is not one special exercise that is going to make you lose weight. Rather than choosing ‘the best’ exercise, you should be looking for certain criteria when selecting exercises for weight loss. Factors such as your ability and experience come first, then you can consider the advantages and disadvantages of an exercise for your goal. Below is a tick-box style list to go through when choosing an exercise for weight loss
Am I confident and able to perform the exercise with correct form?
Does the exercise focus on compound movements?
Is the exercise/weight I’m lifting manageable but challenging by the end of the set?
If you can answer yes to all these questions, then the likelihood is the exercise is ‘good’ for weight loss.
Let’s look at those points in more detail. The first questions asks if you are confident and able to perform the exercise with correct form. If the answer to this question is no, you may be at risk of injuring yourself when performing the exercise. Look for help or watch a video online to help coach you through key points of more complex exercises. The second questions asks if the exercise focuses on compound movements. This means, does the exercise use more than one muscle group? A compound exercise (using 1 or more large muscle groups) is more demanding for energy than an isolation exercise. Imagine a squat vs a bicep curl. In the squat we have the quadriceps and glutes as the main muscle groups, along with upper body muscles such as the erector spinae acting to support the body in the squat position. Compare that to a bicep curl where the only contracting muscle is the bicep, we can more obviously see why a compound exercise like a squat is more demanding than an isolation exercise. The final questions asks is the exercise is challenging. If you performed a set of 10 squats and it was easy, chances are you didn’t push yourself very hard. Unfortunately results do not come from easy work. You do not necessarily need to squat until you physically can’t anymore, but finishing a set 2-3 reps away from failure is good intensity to aim for.
A typical resistance training day on a weight loss programme may look like this…
Exercise 1 - Squats 3 sets 10 reps
Exercise 2 - Deadlifts 3 sets 12 reps
Exercise 3 - Bench press 2 sets 10 reps
Exercise 4 - Seated row 2 sets 12 reps
Exercise 5 - Shoulder press 2 sets 12 reps
In this post we discussed what resistance training and cardio is, the advantages and of both for weight loss goals and how to structure a typical weight loss programme. For more like this one, subscribe for free to receive instant notifications when our blog’s go live.
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