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Cardio Vs Resistance Training: Which is better?

Mar 30, 2021

There are many different forms of physical activity that provide benefits to our overall health. These activities can be in the form of running in the park, lifting weights in the gym, or even doing circuit training through bootcamp sessions just to name a few. For some people, the question remains, “What is the best form of exercise?”

Physical activity has been proven to have many benefits such as improvements in cardiovascular fitness, muscular strength, muscular endurance and develop overall physical and mental well-being. As mentioned earlier, there may be instances where some individuals are more inclined towards aerobic exercises such as running and cycling, whereas others prefer the muscular strength aspects achieved through resistance training.

These activities are two common forms of exercise and they have their fair share of benefits towards our overall health, but which one is better? As beneficial as they both are, we also have to understand that it is not a ‘one size fits all’ for everyone when it comes to performing physical activity.

Benefits of Cardio

  • Improves cardiovascular health by helping to lower blood pressure and cholesterol.
  • Reduces risk of falls through improvements in balance and agility.
  • Release of endorphins that significantly relieves stress and acts as a natural energy booster.
  • Strengthens immunity levels by increasing antibodies known as “immunoglobulins” produced naturally by the immune system to help combat infections and diseases.
  • Achieves weight loss as you burn hundreds of calories in a single session.

Benefits of Resistance Training

  • Improves muscular strength and muscle mass.
  • Protects bone health by improving bone density, structure, strength and overall functional performance.
  • Improves mood and boosts energy levels through the elevation of endorphins.
  • Increases resting metabolism. While cardio aids in burning the number of calories in a session, resistance training helps keep your metabolism active for much longer and continues to burn calories even after a workout.

A study was conducted over a 12-week period comparing the effects of the different exercise modalities and it concluded that performing a combination of both aerobic and resistance training gave greater benefits in terms of weight loss, fat loss and cardio-respiratory fitness as compared to the respective exercise modalities on its own. This just proves that one mode of exercise is not necessarily superior to the other but having a combination of the two would achieve better results. At the end of the day, everyone is aware that any form of physical activity is beneficial for you. We just have to remember that most people may have difficulty finding the time to exercise so it is important to understand which exercise modality is most effective and suited to work around the individual’s circumstances.

Haseef Salim

Accredited Exercise Physiologist (AEP, AES) (ESSAM)

 

 

Department of Health | Physical Activity. (2021). Retrieved 12 February 2021, from https://www1.health.gov.au/internet/main/publishing.nsf/Content/phy-activity

 

Ho, S., Dhaliwal, S., Hills, A., & Pal, S. (2012). The effect of 12 weeks of aerobic, resistance or combination exercise training on cardiovascular risk factors in the overweight and obese in a randomized trial.  BMC Public Health ,  12 (1). doi: 10.1186/1471-2458-12-704

 

We live in a 3D world, it's time to start training that way!

By Alison Absolute Balance • 24 Apr, 2024
The human body is designed to move in a three-dimensional plane divided into the following segments: Sagittal Plane: Cuts the body into left and right halves. Forward and backward movements. Frontal Plane: Cuts the body into front and back halves. Side to side movements. Transverse Plane: Cuts the body into top and bottom halves. Twisting/rotational movements. Too often we get caught training mostly in a sagittal plane, think running, squats, bicep curls etc. While these are all good exercises, in day-to-day life we don’t only move along a sagittal plane. What happens when you need to quickly get out of the way of the e-scooter flying towards you on the foot path or make a quick sidestep to avoid a pothole – these movements are along the frontal plane. While movements such as turning to check your blind spot while driving or turning to talk to the person next to us are in the transverse plane. When it comes to injury prevention and movement efficiency it is important to incorporate exercises from all planes of movement into training programs. Sagittal If a line ran down the middle of the body splitting it from left to right, movements parallel to this line are within the sagittal plane of movement. The sagittal plane is the most common plane of movement and is trained overwhelming more than the frontal and transverse planes of movement. Movements/exercises considered to be in the sagittal plane include running, squats, deadlifts and bicep curls. Now while all these exercises are good, with the way our lives having evolved into many desk sitting roles, driving from place to place etc, to then go to the gym and focus heavily on movements that are predominantly up – down, and forwards – backwards we can end up reinforcing these pathways and becoming somewhat robotic, heavily limiting our natural movements. Frontal If a line ran down the middle of the body splitting it into front and back, movements parallel to this line would be within the frontal plane of movement – essentially any movement that involves moving away from or towards the midline. Often neglected in strength programs, frontal plane exercises include Cossack squats, lateral lunges, and side raises. Transverse If a line split the body in half separating it into top and bottom with the pelvis being the point of division, any movement parallel to this line would be considered to be in the transverse plane of movement. Movement along/through a transverse plane is generally more rotational such as a Russian twist or trunk twist. By focussing largely on sagittal plane movements, we are risking developing muscle imbalances, limited mobility and uncoordinated movements in the neglected planes. Our body is designed to move on a 3-dimensional plane so make sure to train in a way that will allow it to move the way it’s supposed to. Katie McGrath Injury Prevention Specialist Injury Prevention Services

Stretching and mobility benefits

18 Apr, 2024
Stretching and mobility exercises are indispensable components of both injury prevention and recovery strategies. Incorporating dynamic stretches before physical activity can help prepare the body for movement by increasing blood flow to muscles and enhancing joint flexibility. This dynamic warm-up routine primes the muscles and connective tissues, reducing the risk of injury during subsequent activity. Furthermore, static stretches, performed after physical activity, helps alleviate muscle tension and improve flexibility, thereby minimizing the likelihood of strains and tears. In the realm of injury recovery, stretching and mobility exercises play a crucial role in rehabilitation protocols for individuals recuperating from various musculoskeletal injuries. Following an injury, muscles can become tight and weakened due to disuse or trauma. Gentle stretching exercises aid in maintaining or restoring flexibility, preventing muscle atrophy and contractures. Additionally, targeted mobility exercises assist in restoring range of motion and functional movement patterns, allowing individuals to gradually regain strength and flexibility while reducing the risk of re-injury. Moreover, stretching and mobility exercises promote tissue healing by improving circulation to the injured area. Increased blood flow delivers essential nutrients and oxygen to damaged tissues, facilitating the repair process and reducing inflammation. By incorporating a comprehensive stretching and mobility routine into their regimen, individuals not only safeguard themselves against future injuries but also expedite their recovery journey, enabling them to return to their activities with greater resilience and confidence. Mariah Adolphus Workers Compensation Specialist (AEP, ESSAM) Exercise Rehabilitation Services ‑ WA

Meet a Team Leader at AB

05 Apr, 2024
Hey, my name is Blake, and I am an Exercise Physiologist, Workers Compensation Specialist and Clinical Team Leader at Absolute Balance. I graduated from Edith Cowan University in 2015 after completed my Bachelor of Science (Exercise Science and Rehabilitation). I grew up on a farm Northeast of Perth past Gingin with my parents and two brothers, both of which are back working on the farm, which has been in our family for generations. My love for sport and interest in the human body initially prompted me to complete my Bachelors in Exercise and Sports Science, and my initial thoughts on a career were either Physiotherapy or Phys Ed Teacher. However, this quickly changed when I commenced my first Exercise Physiology unit in my Sports Science degree as it opened my eyes to exercise rehabilitation, and how important it was to individuals with injuries. Having experienced multiple injuries personally playing football (AFL), basketball and tennis, I can fully empathise with how much injuries can impact your life. Being an EP and being in a role where I can make a positive and meaningful impact on individual’s lives who have sustained an injury is extremely important to me. This doesn’t only extend to the patients I see, but also the team members I lead within Absolute Balance. I guide a team of five in the Northeast region at Absolute Balance, assisting them with their own patients and leading them to grow as Exercise Physiologists and individuals. Although it has its challenges, leadership is extremely rewarding and has helped me grow both personally and professionally. Whilst I am not at work, I am spending my time at the gym, at football training and games during February-September (or in the car travelling to and from comes with the gig of country football), spending time with my wife and our dog Otis. I spend the other half of my weekend manicuring my lawn and watching good shows and sports. Blake Cocking Workers Compensation Specialist ‑ Team Leader North East (AEP, ESSAM) Exercise Rehabilitation Services ‑ WA
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