Cardio vs weights – more efficient separately or together? – Stay Fit Gym – It’s your lifestyle

You arrived in the gym … what are you doing? Cardio or weight training?

A common question is «What to start?«.

We tell you everything that is important to know about everyone. The rest concerns you!

1. Cardio workouts

Running, going by bicycle, walking or hiit are just a few examples of cardio training you can do. As long as you move at a moderate pace for rapid, breathe faster and sweat, even a little, you can consider that activity as cardio. They are ideal for improving the health of the heart and lungs. These exercises increase aerobic capacity, allow the body to use more efficient oxygen and help reduce blood pressure. They are also excellent for rapid calorie combustion and, implicitly, for weight loss.

Why are they effective if your goal is weight loss? Due to the greater intensity, it is possible to burn more calories in a short period of time than other types of training.

It is generally recommended to reach 150 minutes of cardio exercises per week. The 10 -minute sessions also contribute to the total weekly. Divide the exercise time into convenient segments for you. Beginners can start with segments of 10-15 minutes and gradually grow by 5 minutes until you reach 30-60 minutes.

2. Weight workouts

Weight workouts are essential to increase muscle mass and toning. The weight lifting increases bone density and strengthens the muscles, providing joint joints and reducing the risk of injuries or conditions such as osteoporosis.

Although less calories than cardio are burned during training sessions, they have the advantage of increasing basal metabolism. In other words, the muscles help the body to burn more calories even at rest, due to the process of recovering the muscles.

Flexibility is the key word. You can change the types of exercises, their order and even the types of equipment used. Regulate the weight and number of repetitions based on your goals. For example, to increase muscle mass, you can use larger weights and a lower number of repetitions (repetitions 8-12 per set). If your goal is toning and resistance, you can opt for smaller weights and a higher number of repetitions (15-20 repetitions per set). See also our previous article on this topic: -Link-

3. Better together separately

The combination of cardio and weights allows you to burn fat during the growth of muscle mass, obtaining a toned and healthy body.

By making a variety of exercises, your muscles will develop in different ways. Cardio will improve muscle resistance, while the weights will increase your strength. In addition, the muscles that students will have a greater recovery capacity, since blood and oxygen will circulate more efficiently through the body.

A study from 2019 has shown that those who combined training have had the higher heart health improvements than those who have made only one type of training. You can read it in full here:

Therefore, the choice between cardio and weights depends on your goals. If you want to lose weight quickly, start with cardio. If you want to focus on muscle mass and burn long -term calories, start with weights. But for the best results, we advise you to combine them.

We are waiting for you to move, in any of the 52 residence gym centers in Romania, to achieve our goals. Together we make fitness a lifestyle!