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Aerobic exercise and resistance training are two popular forms of physical activity, each offering unique benefits. But which one is better for you? This question often arises among fitness enthusiasts and those looking to improve their health. Let's explore the differences and benefits of both to help you make an informed decision.

What is aerobic exercise?

Aerobic exercise, also known as cardio, includes activities like running, cycling and swimming. These exercises increase your heart rate and breathing, improving cardiovascular health. Aerobic exercise is known for its ability to burn calories, aid in weight loss, enhance endurance and improve overall heart function.

If you're aiming to boost your heart health or shed some weight, aerobic exercise is a great choice. It's also accessible and can be easily incorporated into your daily routine.

What is resistance training?

Resistance training, or strength training, involves exercises such as weightlifting, push-ups and squats. This form of exercise focuses on increasing muscle strength and mass. It's particularly important for maintaining muscle as you age, boosting your metabolism and strengthening bones.

For those looking to build strength, tone muscles or support long-term mobility, resistance training is essential.

Can you combine both?

Absolutely. Combining aerobic and resistance training creates a well-rounded fitness routine. Research shows that doing both can significantly improve cardiovascular health, enhance muscle strength and body composition, and even lower blood pressure more effectively than focusing on one type alone.

It also helps keep workouts interesting and motivates consistency, making it easier to stick with your fitness goals.

How to choose based on your goals

• If you enjoy running or cycling and want to improve your cardiovascular health, focus on aerobic exercise.
• If you prefer lifting weights and want to build muscle, resistance training is your best bet.
• For comprehensive health benefits, include both in your weekly routine.

Consider your fitness level and health conditions
It’s important to take your current fitness level and any medical conditions into account. If you’re new to exercise or have a health concern, consult a healthcare professional. They can help tailor a safe and effective workout plan.

Add variety to your routine
Incorporating variety into your workouts can enhance your fitness journey. Trying different aerobic activities like dancing or swimming can keep things fresh. You can also experiment with resistance tools such as resistance bands or kettlebells. This not only prevents boredom but also challenges your body in new ways.

Breaking down the science
Aerobic exercise is typically measured by intensity and duration. Moderate-intensity activities include brisk walking, while running falls under vigorous intensity. The American Heart Association recommends at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic exercise per week. These can be broken into shorter sessions to fit your schedule.

Resistance training, on the other hand, is gauged by weight, repetitions and sets. Beginners often start with lighter weights and fewer reps, gradually increasing as strength improves. The American College of Sports Medicine advises targeting all major muscle groups at least twice a week through exercises like squats, lunges, bench presses and rows.

Health benefits at a glance
Aerobic exercise:

• Strengthens the heart and improves circulation
• Lowers blood pressure and cholesterol
• Enhances lung function and oxygen efficiency

Resistance training:

• Builds and preserves muscle mass
• Increases bone density
• Improves joint health and stability
  

Metabolic and mental health benefits
Both aerobic and resistance exercises support metabolism and mental health. Aerobic activities burn more calories during workouts and continue boosting your metabolic rate afterwards. Resistance training builds muscle, which increases your resting metabolic rate over time.
Mentally, both forms of exercise help reduce anxiety and depression, improve sleep quality and cognitive function, and boost mood, self-esteem and overall emotional well-being.

Wrapping it up
Incorporating both aerobic and resistance training into your fitness routine gives you the best of both worlds. Whether you alternate days or combine them in a single session, the key is to stay consistent with activities you enjoy. A balanced approach keeps you healthy, motivated and on track toward your fitness goals.