2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44
Runners, cyclists and swimmers sooner or later wonder if they need additional strength training. On the other hand, with the rise in popularity of CrossFit, cardio is increasingly appealing to those who usually preferred strength training. Both types of loading have their advantages. However, if you already know what result you want to achieve, it will be easier to make the choice.
Your goal is to lose weight
Strength training is your choice. Although you burn slightly fewer calories during strength training than during cardio (10 kcal / min versus 12 kcal / min), fat burning continues even after you leave the gym. In fact, running or exercising on an elliptical trainer is quite comfortable for your body. Power loads are another matter. They require up to 25% additional energy, in addition to what you spend directly in the hall.
Bonus: due to the need for muscle recovery after exercising on simulators, your metabolism remains accelerated for another three days.
Your goal is to start your workout right
Your choice is to start with whichever you like best. Both options are good in their own way. On the one hand, cardio warm-up perfectly warms up the body, preparing it for power loads. On the other hand, it can serve as a good end to a training session, promoting faster relaxation and removal of lactic acid from the muscles.
Exception: When you are preparing for a triathlon or 10K run, you should do your run first while you are still full of energy.
Your goal is to get the most out of your experience
Your choice is cardio. More endorphins are released during cardiovascular exercise.
During strength training, you will need less rest between sets to get the same amount of endorphins.
Your goal is to build muscle more efficiently
Your choice is a combination of light and hard strength training. Lighter weights allow you to do more reps, while slowly twitch fibers are recruited more in the muscles. Large weights promote the activation of fast-twitch muscle fibers. Therefore, in order to fully work out the muscles, ideally you should combine light and hard strength training. For example, work one day a week with less weight, doing more reps, and 1-2 days with more weight and fewer reps. Or you can include both types of exercise on each training day.
Your goal is to save time
CrossFit is your choice. If you are limited in time, then give preference to strength training. But between sets, don't just walk in circles, but do plyometric exercises (like jumping squats). Or do not rest at all, but immediately move on to the next exercise (in fact, this is CrossFit). Such high-intensity exercises have an even greater effect than long-term at the usual pace.
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