Beginners Fitness Routine: Cardio vs. Strength Training
If you're looking to improve your health or are already committed to regular exercise, it's important to consider incorporating both cardio and strength training into your routine. While both forms of exercise are essential, beginners often need assistance in understanding the unique benefits of each. This article aims to clear up any confusion surrounding cardio and strength training and provides valuable recommendations on when to engage in each activity. We highly recommend scheduling a goal session with a certified personal trainer at a local gym for personalized assistance and expert guidance based on your fitness level. Take advantage of their expertise to receive personalized advice and support tailored to your needs.
Cardiovascular and strength training is crucial in a comprehensive fitness routine, supporting overall health and well-being. These exercises target specific muscle groups, offering a wide range of benefits like increased longevity, stronger bones, and a healthier heart. However, determining which exercise is superior and how frequently it should be incorporated into your routine can be daunting. This informative article explores the debate between cardio and strength training, providing valuable insights to guide you in making informed decisions on your fitness journey.
Cardiovascular Training
Cardiovascular exercise, such as running, cycling, swimming, and walking, increases heart rate and optimizes oxygen utilization. Consistent cardio workouts offer numerous benefits, including improved circulation, a stronger respiratory system, and a lowered risk of heart disease and diabetes.
However, finding the right balance and avoiding excessive cardio is essential. Experts advise aiming for around 150 minutes of weekly cardio exercise to maintain a healthy weight and fitness level. Prioritizing this moderate approach guarantees optimal results while safeguarding overall well-being.
Strength Training
Strength training is an incredibly effective way to improve muscle and bone strength, among other benefits. Whether using your own body weight or specialized equipment, incorporating these exercises into your fitness routine is essential, especially for women. This is because it helps prevent osteoporosis, a condition more common in women due to calcium depletion as they age.
However, it's important to balance strength training and cardiovascular exercises. Overdoing strength training can lead to muscle damage or injury. To get the most out of this popular activity, experts recommend including 2 to 3 strength training sessions in your weekly workout routine. Doing so can maximize the advantages while minimizing the potential risks.
Which Comes First?
When it comes to fitness routines, the question of whether to focus on cardio or strength training doesn't have a one-size-fits-all answer. The best choice depends on individual goals and desired outcomes.
For those aiming to improve endurance, it is recommended to start with cardio exercises. Starting with strength training may lead to decreased energy levels during the cardio session, which can reduce the potential benefits. Additionally, prioritizing cardio exercises may unintentionally hinder arm workouts by diverting energy from exercises that directly target the arms.
For beginners, it's advisable to begin with the exercise they find least enjoyable. Since energy levels are highest at the start of a workout, allocating that energy toward the least preferred activity can be beneficial in the long run.
Remembering that there is no definitive answer to whether cardio or strength training should come first is essential. Ultimately, the decision should be based on individual goals and personal preferences.
Strength Training Exercises for Beginners
Here are five strength training exercises that beginners can do anywhere:
- Bodyweight Squats: Stand with your feet shoulder-width apart, lower your body by bending your knees and pushing your hips back, and then return to the starting position. This exercise targets your lower body muscles, including your quadriceps, hamstrings, and glutes. Here is a quick guide you can follow from Women's Health.
- Push-Ups: Start in a high plank position with your hands slightly wider than shoulder-width apart. Lower your body by bending your elbows until your chest nearly touches the floor, and then push back up to the starting position. Push-ups primarily work your chest, shoulders, and triceps.
- Lunges: Stand with your feet hip-width apart. Step forward with one leg and lower your body until both knees form 90-degree angles. Push back up to the starting position and repeat with the other leg. Lunges target your quadriceps, hamstrings, and glutes.
- Plank: Start in a high plank position with your hands directly under your shoulders and your body in a straight line from head to toe. Hold this position for as long as you can while engaging your core muscles. Planks are excellent for strengthening your core, including your abs, obliques, and lower back.
- Glute Bridge: Lie on your back with your feet flat on the ground and your knees bent. Push through your heels, lift your hips off the ground until your body forms a straight line from your knees to your shoulders, and then lower back down. This exercise primarily targets your glutes and hamstrings.
Remember to start with lighter weights or no weights at all and focus on proper form and technique before progressing to more challenging variations or adding weights. Additionally, consult with a fitness professional if you have any existing medical conditions or concerns.
5 Easy Cardio Exercises for Beginners
Here are five cardio exercises that even beginners can do:
- Brisk Walking: Walking is a low-impact exercise that can be easily incorporated into your daily routine. Aim for a brisk pace to increase your heart rate and engage your cardiovascular system.
- Jumping Jacks: Jumping jacks are a simple yet effective cardio exercise. Start with your feet together and arms by your sides, then jump, spreading your legs wide and raising your arms overhead. Jump back to the starting position and repeat.
- Cycling: Cycling is a great cardio exercise that can be done indoors on a stationary bike or outdoors on a regular bicycle. Adjust the intensity and duration according to your fitness level.
- Jump Rope: Jumping rope is an excellent cardio exercise that can be done in a small space. Start with a basic jump, and as you become more comfortable, try variations like single leg jumps or criss-crosses.
- Dancing: Dancing is a fun way to improve cardiovascular fitness. Whether you take a dance class or dance around in your living room, it can provide an enjoyable and effective cardio workout. Your local gym should also offer group fitness classes; a popular offering is Zumba, a dance-based workout class.
Remember to start slowly and gradually increase the intensity and duration of your workouts as your fitness level improves. It's always a good idea to consult a healthcare professional before starting any new exercise program.
Local Fitness Centres Can Help
Deciding between cardio and strength training may be a difficult decision. Choosing what type of local gym to find should not be. Located in Lougheed Town Centre, Fitness World, a local gym, features everything you need and an incredible recovery area with HydroMassage and tanning services. Join an energy-boosting fitness class or try personal training for customized workout guidance. With tons of free parking, this club makes working out even more convenient. Located in Lougheed – Burnaby, BC, Fitness World offers various exercise classes for every fitness level. Whether you enjoy the calming yoga practice or the high-energy intensity of kickboxing, they've got fitness classes just for everyone!
Take a Pilates class to focus on building core strength and flexibility, or enjoy Bollywood and Zumba classes for a heart-pumping dance workout. Cycling and spin classes are here to get you sweaty while getting your cardio in. If you want a more general cardio class for a more traditional workout, they have those, too! Looking to tone and sculpt your muscles? Take a barre and strength class to train those hard-working muscles.
With a team of experienced and knowledgeable personal trainers, this gym in Burnaby, BC, is the perfect example of the type of fitness centre that can help you achieve your fitness, your way in a supportive and motivating environment.
