So first of all, what’s what?
There are two different types;
Aerobic: This means that there is presence of oxygen. Training aerobic allows us to breathe in more oxygen delivering more of it to the muscles which in turn will allow the body to burn more fat. (Oxygen must be present for fat to be burned).
Anaerobic: This means that you would train without oxygen. Training anaerobic disallows the trainer to breathe in as much oxygen which will limit the amount that is supplied to the muscles requiring the body to gain energy from another source. For example carbs.
Seven typical types of cardiovascular training:
- Low intensity-Long duration: Working at 40%-60% of your MHR. Typically for over 40mins.
- Medium intensity-Medium duration: Working at 70% of your MHR. Typically for 20-40mins.
- High intensity-Short duration: Working at 80-85% of your MHR. Typically for 5-20mins. (Considered the anaerobic threshold).
- Aerobic Interval: Alternating high intensity with low intensity.
- Anaerobic Interval. Working at 80-100% of your MHR. Go all out for short bursts of time, rest for the same amount. Repeat for several rounds. (Also know as Hiit).
- Fartlek: Speed play. Mixing all of the above together into your workout.
- Circuit training: Aerobic weight training for a full body workout. Typically 1 minute stations with lighter weight not necessarily to failure.
*MHR: maximum heart rate.
The benefits of cardio
- Increased function, capacity and health of the heart.
- Improved hormonal profile.
- Increased metabolism.
- Fat burning.
- Can also aid in the recovery of muscles after weight training by loosening off muscles to aid in less Dom’s (delayed onset muscle soreness).
There are three different types;
- Strength: This is purely getting stronger (not bigger). You would aim to lift a heavy weight for about 4-7reps of 70%-90% of your MHR. With anything up to 3-5 minutes rest in between sets.
- Hypertrophy: Building muscle size. You would aim to lift a heavier weight with 8-15reps (the last few should always be struggle but completed). With 1-2 minutes rest in between sets. Creating the right amount of volume with the right load creates stress to the muscle that translates to growth.
- Muscular endurance: This is the muscle’s ability to work continuously against resistance over a longer period of time. You do not go to failure. Gains in muscular endurance are not made by increased weight but by increasing the amount of time a muscle spends contracting against resistance.
The benefits of weight training
- Weight training builds muscle. Muscle is metabolically active. The more muscle you have, the more fat you burn.
- Burn more calories.
- Gain strength without bulking.
- Strengthen bones.
- Gain strength in connective tissue and joints.
- Improve posture.
But which one is for me?
It depends solely on your goal.
If you are training for a marathon, then cardio. If you are training for a strongman comp, lifting heavy for strength. If you want to be a lean bean, then hypertrophy and a mixture of cardio is your best bet.
It’s is knowing what method gets which results and combing it alongside the right nutrition. You can’t lift heavy shit and give Eddie Hall a run for his money if you are having lettuce for lunch. You won’t build muscle and end up like Arnold if you have a steady walk on the treadmill, do a few squats and don’t eat your carbs. You won’t lean out and find your abs without a good weights session, a bit of cardio and lowering said carbs.
Do your research, ask someone who has the knowledge to help and have fun while you do it.
*Whichever method you choose, you should always aim to progress. If you are strength training at MHR and are starting out at 4 reps, next week you should progress to 5. If you are on hypertrophy and starting out at 12 reps, next week aim for another rep or even another set. Don’t stick at the same rep/set range week after week. If you don’t change your workout, you won’t change your body.
*Make sure you select the correct weight. Unless you are working to failure then you should always be able to complete your sets and reps. The advice that I always give is ‘your last two reps should make you grunt (love a good grunt 🐽), you should have to fight to get them out, but you should be able to complete them whilst maintaining your form’. If you are banging out 15 reps with no struggle at all and can chat to your mate about the gossip of the day during rest time without getting out of puff, you ain’t working hard enough. Suck it up and pick up the heavier weight.
*Cardio. It doesn’t always have to be about the treadmill. You can bang out a body weight circuit and work up just as much of a sweat. Use your imagination. Burpees and squat jumps never hurt anyone….😝😰. Make it tough and make it count.
It’s cliche but it’s true….if it doesn’t challenge you it won’t change you 😊💪🏼.
Cardio Vs Weights….which one are you?!
Happy Sunday guys ♥️