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Cardio Workout vs. Strength Training: What’s the Difference?

Did you know that worldwide obesity has nearly tripled since 1975? In 2016, more than 1.9 billion adults, aged 18 years and older, were overweight. Of these, over 650 million were considered to be obese. This amounts to a whopping 39% of adults being overweight in the world. 

These figures prove how valuable working out is and show how many people should start on a fitness journey. In order to make the most of your workouts, some planning should be done beforehand.

Are you not sure whether a cardio or strength workout is better for you and which one you should be doing? Well, keep reading below to learn the difference between a cardio and strength workout, to find that much-needed balance!

What Is Strength Training?

Strength training or weight training is an anaerobic activity that includes lifting free weights such as bench presses, dumbells, and kettlebells. Strength training is done to gain size on your muscles or for muscle endurance and is great for your health. So, how much strength training do I need? The answer is it’s totally up to you and all depends on the results that you’re after. 

Generally, powerlifters, bodybuilders, and sportsmen do this kind of training to improve muscle mass and create overall strength. It can also be used to improve muscle endurance and lose fat. The advantage of strength training is it creates a metabolic spike that means you burn calories even after training.

What Is Cardio Training?

Cardio training is short for cardiovascular training. So, how much cardio do I need?

It is an aerobic activity, which means it uses oxygen to increase your breathing and heart rate. Activities such as running, cycling, and swimming are all cardio workouts but anything that increases your heart rate and makes you breathe hard can be considered cardio. The answer? Cardio really should be determined by the results you’re after and your own personal capabilities. 

Long-distance runners, swimmers, and triathletes will use this type of training to be able to run and swim over long distances and build the muscle endurance required to do so. Cardio training does burn calories but not at a fast rate at which strength training burns them.

Faster heart rates are great for weight loss. 

Benefits of Strength Training

With strength training, it’s not simply just about lifting heavy weights day in and out. There are endless possibilities to mix and match your workout and keep your muscles guessing what is next. Often people can hit a plateau with strength training but the ability to mix it up makes it very popular with all types of athletes.

In short, there is no way better way to create muscle mass and definition in your muscles than by strength training. Weight training breaks down the muscle fibers in your muscles and creates a natural response in your body to repair these muscle fibers. By putting the correct food in your diet, for example, protein, will replenish these muscle fibers and build muscle at the same time.

The other major benefit of weight training is that even after your workout is done, you will continue to burn calories and improve your metabolism. Strength training is the fastest way to burn fat and replace that fat with muscle.

Along with the weight loss benefits, weight training aids in preventing injury. Lifting weights increases your bone density which affects the strength of your bones. Stronger muscles increase the fiber content in the muscle and the higher muscle mass helps support your joints, reducing the risk of knee and shoulder injuries.

Benefits of Cardio Training

Cardio like any other workout has its own benefits and plays a vital role in athletes and for people seeking to lose weight. Cardio builds up your muscle endurance and the way air is transported to your muscles. If you don’t do the right amount of cardio, you will find yourself short of breath all the time and you won’t be able to keep performing at a high rate. 

Doing cardio does burn a significant amount of calories, although at a slower rate than strength training. Cardio does, however, improve heart and lung function to more efficiently move oxygen through your body. 

You don’t burn calories as fast with cardio training, but because you are able to work out longer, the number of calories you burn at the end will be higher than if you are strength training.

Which Is Better For You?

It’s hard to separate the two and both have different pros and cons but the decision will come down to what exactly you are wanting to get out of your workouts? Are you looking to build muscle? Do you enjoy lifting heavyweights?

If the answer is yes then weight training would be the answer but if you are training with the intend to compete in a cycling race, triathlon, or anything that will test your lung capacity, then you will need to improve your cardio. 

Frequently nowadays most athletes join the two workouts together to improve in every area. For most people, the best possible workout is to alternate between them on separate days or combine them into the same workout. 

The pros are there for everybody to see. If you weight train while still taking time out to improve your cardio, you will not improve muscle mass, but you will be able to lift for longer. The time it takes you to catch your breath from high-intensity workouts will be less and you will be able to push yourself harder.

Become a Better You With Fitness

In the truth, there is no written law that states you have to only weight train or only do cardio-related training in your fitness regime. The most important thing is to get out there, do some exercise and become a better you! 

By training and looking after yourself, you will not only feel better as a person but you will live a healthy life and not have health problems now or when you get older!

Are you looking for more great fitness content? You should totally check out our article on the five best ways to gain muscle. 

7 Common Weight Lifting Mistakes and How to Avoid Them

Are you new to the gym? Are you eager to begin your workout regimen and make a long-term commitment to changing your body?

If this is the case, you must ensure that you proceed properly. A good approach and proper technique will be more important than lifting heavy weights.

Unfortunately, many people begin a workout session improperly, short-circuiting the results that they would have obtained.

Please spend some time learning the most common weight lifting mistakes that new lifters make and avoid them at all costs. In doing so, you will see the benefits of weight lifting. Continue reading to know more.

1. Yanking Your Head and Neck When Doing Crunches

Many people do crunches in the wrong way. They complain of neck pain for yanking the head and neck instead of lifting the torso by the abdominals’ power.

When doing crunches, avoid yanking your neck by placing your fingertips and thumbs behind your head. Also, don’t lace your fingers together.

Keep your elbows wide, and the shoulders relaxed. Determine whether the placement of your shoulders is correct by checking the elbow using the edges of your eyes. If you can’t see the elbows, then the placement is proper.

2. Too Much Leaning When Doing Squats

When squatting, allowing your knees to go past your toes exerts incredible pressure on the delicate tendons, ligaments, and cartilage that keep the knee in place.

Wrongly doing squats will pressure the knee, resulting in an injury. Avoid doing wrong squats by keeping your feet and hips apart. Then point your toes straight or curve them outward.

When squatting down, ensure your knees move in a straight line and the direction of your toes. Don’t squat too low in such a way that the thighs are lower and parallel to the ground.

When standing up, be sure to press through your heels and rise with your legs straight and relaxed.

3. Curving Your Back When Doing Bench Press

Some weight lifters may think that doing poundage that includes bending your back and squirming is proper exercise. However, the amount of weight you lift above your chest does not determine the strength of your chest muscles.

Arching your back improves your mechanical advantage at the same time increasing the risk of injury.

Instead, ensure you keep your back in contact with the bench throughout when doing a bench press. Make sure you do not arch your back to unusual positions.

4. Too Much Lowering of Arms When Doing Chest Exercises

If you lower your elbows too much while doing exercise, your chest muscles feel good. But in reality, your chest muscles and shoulder ligaments are at risk of snapping like a rubber band for being pulled too far.

Furthermore, pulling your arms too far can shove your humerus socket joint. In such a situation, nearby muscles, ligaments, and tendons twist themselves to an unusual position.

In such a case, you may not feel pain at the moment, but you may experience shoulder pain hours later due to injuries to your joint.

Ensure your arms and elbows are slightly above chest level when doing chest exercises to avoid such injuries.

5. Exercising With a Lat Pull-down Bar in the Wrong Way

Most people who exercise with a lat pull down always pull the bar straight down to their lap instead of the chest. Such an error puts your shoulder joints and muscles in danger.

Another common error is pulling the bar unevenly. Leaning downward when pulling the bar downward and staying upright when the bar moves upward is also a mistake. This means that you are using your body to generate momentum instead of your muscles.

These errors can also cause shoulders injuries.

Doing lat pulls correctly involves choosing the proper weight lifting techniques. Sit down while taking the bar. Then make sure your thighs are under the thigh bar.

Lean backward slightly while ensuring the lower back supports your abdominal muscles. Then pull the bar to the top of your chest while lifting the chest to meet the bar.

6. Sitting Too Quickly After Doing Bench Exercises

After doing exercises on the floor or a bench, ensure you do not jerk suddenly into a sitting position. Doing so will result in your blood pressure being impacted, resulting in a moment of dizziness.

If you experience dizziness while lifting heavy weights, you can lose control of your movement. This can result in injuries.

Avoid such situations by rolling to the side and using your arms to achieve a sitting position. You can also hug your knee on your chest to help you get up.

7. Raising Your Hips Away From the Support Pad When Performing Leg Curls

When individuals use the leg-curl machine, their hips raise off the support pads, and their buttocks stick out around 2″.

This mistake results to work being transferred from the hamstrings to the hips muscles. Thus, the hamstrings don’t become stronger.

Avoid this mistake by raising your upper thighs a few inches above the pad. Then you can bend your knees for a quick upward lift. 

Avoid the Above Weight Lifting Mistakes

Weight lifting will only give the intended results if done correctly. However, without the proper guidance, you may injure your muscles because you’ll make weight lifting mistakes. If you are new to the gym, you should consider joining a fitness facility to find a personal trainer.

At Dynamic Fitness, we offer a gym that goes above and beyond friendliness, cleanliness, and equipment. A gym with all amenities you could want in one location. 

Join us today to start a new journey of a healthy lifestyle.

Exercising After Injuries: 10 Tips on Working Out During Recovery

Did you know that only 22.9% of adults exercise enough? If you’re part of that statistic, it can be frustrating to have an injury derail your fitness plans. You shouldn’t continue to exercise vigorously if an injury occurs, but there are ways to stay active during recovery.

This guide will go over some tips on exercising after injuries, so when you do get back to your regular routine, you’ll be feeling good as new.

Ready to learn more? Let’s get started.

1. Talk to Your Doctor

First things first, you’ll want to talk to your doctor. Each body and injury is unique, and it’s important to get personalized care if your injury affects your day-to-day. Putting off medical attention will prolong the recovery process.

There is always a chance you might need physical therapy or surgery for a full recovery, and only your doctor will be able to confirm that. You don’t want to self-diagnose an injury. 

Your doctor will also be able to consider your fitness level and determine the right timeline for your recovery process. 

2. Take It Easy

If you’re recovering from injuries, you’ll want to ease back into exercise with caution. Your body is likely not ready to head straight back to the gym after an injury. It can make the situation worse and set you back longer.

Don’t be afraid to take it easy and ease your body back by using gentle movements. Depending on the injury and your tolerance level, you can easily increase the intensity of your physical activity little by little.

Don’t exert all of your energy at once. The right way to recovery is to take it step by step.

3. Listen to Your Body

Pain is your body’s way of letting you know that something is wrong. If you’re ignoring this by taking painkillers and exercising anyway, you’ll be pushing your body before it’s ready. Don’t use pain medication before you exercise, and listen to your body during the recovery process. 

Feeling some discomfort is normal, but if you’re feeling extreme pain, then it’s time to stop and rest. It may be time that you lower the intensity or pause your workout routine so you can heal. Pushing through workouts can lead to another injury or more time away from the activity you love. 

4. Start Stretching 

One of the best exercises you can do as you recover is yoga. In fact, any sort of stretching activity works. If you are able to go back to the gym, stretch before any type of workout.

Stretching elongates your muscles and can help prevent injury and strain. It also helps ease muscle soreness and stiffness. Add at least ten minutes of stretching before you start to work out. 

5. Switch Up Your Routine

It can be difficult to step away from your regular routine while you recover but allowing your body to let you know what you can and can’t handle will go a long way. You might be able to work through some mild soreness and pain but don’t try to push through any serious pain. 

Instead, switch up your weekly workout schedule. Choose exercises that aren’t as challenging or limit the range of motions or weights used in your workouts. Focus on the duration more than the intensity. 

Not only will lower impact moves continue to build up your strength, but they will help protect your injury until it’s healed. Get creative with your new routine and take comfort in knowing it’s only temporary.

6. Get a Personal Trainer

If you’ve never had a personal trainer, you might want one as you recover from an injury—particularly someone who can work with an injured client. A personal trainer can help prepare an exercise routine that adapts to your injury.

They’ll be able to take any information you get from a doctor and simultaneously push you while making sure you don’t injure yourself any further. 

7. Go For Walks

There are a handful of options for cardio when you’re injured, but one of the best options is walking. This is the most natural movement of the body, and it’s a great way to recover while staying active.

There are plenty of cardiovascular benefits to walking, and it’ll help release endorphins which will help fight the blues of being unable to work out at the gym.

8. Use Light Weights

If you’ve been exercising for a while, you’re probably used to lifting heavy weights. You’ll want to lighten things up if you’ve been injured. Look for weight lifting exercises that don’t require heavy weight training.

Jumping back into intense strength training too fast can lead to a longer recovery time and can result in chronic muscle injury. Start with lighter weights and gradually increase the weight as you recover.

9. Active Recovery 

Active recovery is a process that helps you reduce the risk of further injury and heal from your current ailment. Depending on the type of injury you have, active recovery can take many different forms.

With that said, let’s look at some of the common aspects:

• Physical therapy
• Gentle exercise
• Good nutrition and hydration
• Cryotherapy
• Stretching
• Plenty of rest

The benefits of active recovery all ensure that you have a quick and efficient recovery.

10. Focus on Nutrition

What you put inside your body will determine the speed and ease of your recovery as well. Proper nutrition and hydration will help your body heal and keep your weight in check while you pause intense physical activity.

Lowering your caloric intake after an injury can be tempting, but it should not be a dramatic difference if you decide to adjust. Focus on drinking enough water and eating plenty of healthy foods. 

Tips for Exercising After Injuries

Most workout injuries will heal on their own in four weeks or less. For the average fitness enthusiast, this is a long time to go without physical activity. Luckily, you can continue to stay active without interfering with your recovery process. 

Follow these tips on exercising after injuries, and you’ll be good to go. Remember to always consult a medical professional if you’re unsure of what is safe to do. 

Looking for the perfect fitness center in Texas? Be sure to check out Dynamic Fitness! Take a look at what we offer and get a free three-day pass today.