Lose WeightPersonal Trainer

Strength training versus Cardio


There is a big discussion when it comes to what’s best for burning body fat, strength training or cardio.
As a qualified Personal Trainer, I can vouch  for strength training (free weights) as I have seen better & quicker results working with my clients.

But leaving that to the side let’s see the advantages & disadvantages to both type of training:

Aerobic Training Advantages:

Aerobic training causes your lung to process more oxygen & your heart to pump more blood with less effort.
Combined with a proper, healthy diet help your weight loss
Regular aerobic helps reducing stress, depression & anxiety due to release of endorphins
Helps with getting your immune system stronger and more active, combating flu & colds
Increase stamina & reduce fatigue
Low impact & weight bearing exercises (e.g. walking) can reduce the risk of osteoporosis  and can be done if you already suffer of arthritis because it doesn’t put too much stress on the joints.
Improves muscle health

Aerobic Training Disadvantages:

Stress fractures caused by poor shoe selection, hard surface & overuse. When you jump up and land on your feet, the weight that your joints takes at the time of impact is 7 times your body weight.
Plantar fasciitis: More prevalently known as arch pain, plantar fasciitis is often caused by frequent stress on the plantar aspect, or bottom of the foot, in an aerobics routine. When the plantar fascia, a supportive fibrous band of tissue running from the heel to the ball of the foot, becomes inflamed, pain on the bottom of the foot results. Forefoot and rearfoot instability with excessive pronation may result in plantar fasciitis. Shoes with proper support in the arch often prevent plantar fasciitis; if not, see your podiatrist for a custom orthotic device or a recommendation for another shoe.
Heel Spurs
Shin Splints
Achilles tendon & calf pain
Slow results & Expensive equipment


Strength Training (FREE WEIGHTS) Advantages

A large variety of exercises
Results are fast and noticeable
Equipment inexpensive
Free weights, suitable for everyone
Creates a natural movement vs. machines
Often good for rehabilitations of injuries
Builds muscles a lot quicker than aerobics which in turn raises the metabolic rate & burns more calories even when resting. For each pound of muscle, you’ll burn an extra 40 calories per day
Reduce the risk of sprains as more & stronger muscles are acquired (choose moves that work your core & forces you to use more joints at the same time – COMPOUND EXERCISES)
Prevents from getting intra-abdominal fat

Strength Training (FREE WEIGHTS) Disadvantages:

More supervision required
Certain exercises can be difficult to perform and require practices
Certain exercises requires a strong core & strong lower back muscles (can be trained and improved)
Requires a lot more attention to details in relation to safety & proper form
Very intimidating for a lot of people (maybe due to the BIG guys screaming and dropping weights, but if you can overcome that, you’ll be OK 🙂 )

Now that you know the good & bad about them, you do the maths, but I suggest you try both type of training for a period of time (3-4 weeks) and let us know what you figured out yourself 🙂

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