Cardio vs Resistance Training: Which Type of Exercise Is Best?

Regular exercise is essential to your health. It lowers the risk of chronic disease while improving both your physical and mental health in the process. Not everyone gets enough exercise, however. According to the U.S. Centers for Disease Control and Prevention (CDC), roughly three in four Americans fall short of the recommended exercise guidelines.

You can spend more time exercising by performing cardio or resistance training. They are two of the most popular types of exercise. Cardio and resistance training will strengthen your body while improving your health. What's the difference between cardio and resistance training exactly?

What Is Cardio?

Also known as aerobic exercise, cardio consists of any physical activity that increases your heart rate for an extended period. Common forms of cardio include running, jogging, cycling and swimming. They are known as "cardio" exercises because they stimulate your cardiovascular system. When performing cardio, your heart will increase.

What Is Resistance Training?

Resistance training is any physical activity that exposes one or more muscle groups to a resistive force. Resistance training exercises may or may increase your heart rate for a prolonged period. Rather, they simply expose your body to a resistive force, such as weights. You can perform resistance training exercises using either free weights or your own body weight. Regardless, all resistance training exercises involve a resistive force being applied to one or more muscle groups.

Common forms of resistive training exercise include bench-presses, pull-ups, bicep curls, leg presses and any other weighted exercise.

Choosing Between Cardio and Resistance Training

Cardio is typically a better choice if you're trying to lose weight. You'll burn more calories when performing cardio as opposed to resistance training. As a result, you'll lose weight more quickly.

Cardio is also better for your heart health. After all, it will speed up your heart rate by making it pump faster. Cardio will essentially condition your heart so that it's better protected against disease. Resistive training offers some level of heart health benefits, but it pales in comparison to cardio.

Resistance training, on the other hand, is a better choice if you're trying to gain muscle. Your body will build new muscle tissue in response to resistive forces. When exposed to free weights, for instance, your body will realize that it needs stronger muscles, so it will build new muscle tissue.