Cardio vs. Strength-Training Workouts
A WH Fitness Face Off
In one corner: Dumbbells. In the other: A jump rope. The ref: WH, slicing and dicing the research to determine whether strength or cardio rules.
Passat or Prius?
Trader Joe's or
Whole Foods? And when it comes to getting the body you want: strength training
or cardio? Back when you carpooled in Ma's minivan, men went to the weight room
and women hit Jazzercise. But recently, taking a cue from athletes, many fitness gurus
insist that strength training is where it's at. Some
even suggest ditching cardio altogether.
To resolve the strength vs. cardio conundrum, we culled research and
chatted up experts to find out how each would fare in a head-to-head matchup
(don't worry, nobody's going to bite anyone's ear off). Whether you want to get buff, torch calories, or run your fastest mile
ever, we've decoded which discipline you should devote your sweat to -- and
created a workout that's perfectly proportioned to give you all the benefits.
Now, let's get ready to rumble...
To KO fat -- and keep it off...
Cardio's edge Calorie for calorie, cardio has a slight advantage. You'll burn 8 to 10 calories a minute hoisting weights, compared with 10 to 12 calories a minute running or cycling, says Wayne Westcott, Ph.D., director of research at the South Shore YMCA in Quincy, Massachusetts.
Strength's edge Lifting weights gives you a metabolic spike for an hour after a workout
because your body is trying hard to help your muscles recover. That means you'll
fry an additional 25 percent of the calories you just scorched during your
strength session, Westcott says. "So if you burned 200 calories lifting weights,
it's really closer to 250 overall." And if you lift heavier weights or rest no
more than 30 seconds between sets, you can annihilate even more.
And
there's more good news when it comes to iron's fat-socking power. "For every 3
pounds of muscle you build, you'll burn an extra
120 calories a day -- just vegging -- because muscle takes more energy to
sustain," Westcott says. Over the course of a year, that's about 10 pounds of
fat -- without even changing your diet. Yes, please.
Winner:
Strength
To squash stress...
Cardio's edge The head-clearing effects of, say, swimming or playing tennis show up faster than it takes to get a brow wax. Just 15 minutes of aerobic activity two to three times a week can reduce anxiety significantly, according to a 2005 study in the European Journal of Sports Science. Go at it 3 to 5 days a week and you can cut fatigue by nearly 50 percent. "Cardio elevates serotonin levels in the brain, a key neurotransmitter involved in improving symptoms of depression," says Madhukar Trivedi, M.D., director of the University of Texas Southwestern Medical Center Mood Disorders Research Program and Clinic.
Strength's edge A big question mark.
Scientists note promising results on the mood-altering effects of pumping iron. But more research is needed to nail the
intensity and duration necessary to match cardio's benefits. So, for
now
Winner: Cardio
To love standing naked in front of the mirror...
Cardio's edge Sports psychologists have been studying the effect of aerobic activity on self-confidence for decades. And they keep coming to the same conclusion: Runners, cyclists, swimmers, and other athletes have high confidence levels because of the sense of accomplishment they feel each time they cross the finish line -- even when they bring up the rear.
Strength's edge Think you look hot immediately after a
workout? It's not your imagination. Blood has rushed to your muscles, making
them swell and appear more toned. Beyond vanity, you feel confident because you
just pressed some major poundage. In 2006, researchers at McMaster University in
Ontario tested subjects' body image -- how they felt about others checking them
out, and how satisfied they were with their own appearance before and after 12
weeks of strength training. The women made significant improvements, and they were particularly
influenced by the physical results of increasing the amount lifted. So try this:
Keep a log of how many sets and reps you complete and how much weight you're
hoisting for each move. Every 4 weeks, go back and review your first workout.
Feel the rush of pride, then strut your stuff.
Winner:
Strength
To stay off the sideline
Cardio's edge [radio silence] The repetitive nature of cardio puts serious pressure on your joints, ligaments, muscles, tendons -- and the cartilage in between. If you've got a weak link, you're screaming to be benched. That is, unless you hit the weight room.
Strength's edge In a 2006
study in the American Journal of Sports Medicine, researchers found that
a balance-training program -- think single-leg squats and anything on a wobble
board -- reduced the risk of ankle sprains in athletes. "Functional strength
training teaches your brain to allow muscle contractions that are quick enough
to prevent or minimize injuries," says lead study author Tim McGuine, Ph.D.,
senior athletic trainer and research coordinator at the University of
Wisconsin-Madison. Your best bet: Choose moves that work your core, improve your balance, and force you to
bend at multiple joints -- so lunges, rows, squats, and presses are all fair
game.
Winner: Strength
To add years to your life
Cardio's edge There are more health perks in cardio's corner than Kabbalah bracelets in Hollywood. "Nothing compares with cardio for optimizing longevity," says Mike Meyers, Ph.D., an American College of Sports Medicine -- certified trainer and director of the Human Performance Research Laboratory at West Texas A&M University. "It reduces the risk of obesity, heart disease, high blood pressure, type 2 diabetes, osteoporosis, stroke, and even certain types of cancer." The ticker-strengthening benefits are especially sweet: A stronger heart pumps more blood with each beat, circulating oxygen more efficiently throughout your body; aerobic activity prevents inflammation around your thumper; and lacing up your sneaks can increase the "good" cholesterol in your blood by up to 8 percent in just 8 weeks, according to a 2007 study published in the Journal of Internal Medicine.
Strength's edge A 2006 study by the National
Institutes of Health found that lifting weights just twice a week can prevent
you from gaining intra-abdominal fat -- the kind that wraps around organs and
constricts blood vessels.
Winner: Cardio
To reach the finish line faster
Cardio's edge If you want to smoke your frenemy at your next 5-K, put in the miles. "The best way to train for an endurance event is by practicing it," Meyers says. "Swimmers, for example, need to learn how to breathe properly, and cyclists need to hone cadence."
Strength's edge For a speed boost, strength training is
essential -- especially for your core and legs. "Plyometrics will improve your
stride power, or the force you pedal with," says Diane Vives, C.S.C.S., owner of
Vives Training Systems in Austin, Texas. For explosive power, she recommends the
standing triple jump: Swing your arms back, then forward as you leap, landing on
your right foot. Quickly hop forward onto your left foot, then hop back and land
on both feet. Continue for 4 to 6 reps. Do 3 sets, resting 60 to 90 seconds in
between.
Winner: Draw
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