Weights vs Cardio*

Wednesday, 8 January 2020, By John Carpenter

It's the beginning of a new year and we all have some sort of Health & Fitness resolution, whether it be to lose weight, gain muscle, complete our first fun run, eat better, or simply be consistent with our training regimes this year.

The two styles of training we can incorporate into our weekly schedule will be weight training and cardiovascular training. Both have numerous benefits, but which one is better for accelerating results?

Well it obviously depends firstly on what your current goal is. If you want to run a marathon, then your training will be heavily geared towards cardio exercise (running in particular), with a small pinch of weights to ensure strong and balanced muscles. If your goal is to increase your overall upper body strength by 20%, then you would be primarily focusing on strength training through using weights and minimal cardio training.

However, they are very specific goals. What if you have a goal of weight loss, improving overall health, maintaining weight and fitness levels, improving energy, sleeping better, moving better and improving your overall quality of life?

Now this is when we dive into the second factor affecting what style of training you should be focusing on - your body type.

There are three main body types - Ectomorph, Mesomorph and Endomorph.

Knowing which category, you fall into will allow you to understand how your metabolism works and how to effectively balance your ratio of weights to cardio each week.

Ectomorph - naturally quick metabolism, generally slight in build, find it difficult to gain muscle and fat. If you fall into this body type you want to be focusing on weight training - specifically compound movements (more than one joint moving at once), 3-4 times per week. Cardio should be kept to a minimum, 9hrs sleep nightly, and never ever miss a meal.

Mesomorph - naturally athletic build, muscular & lean at the same time, body adapts well to most stimulus. If this sounds more like you - your exercise program should include a mix of weight training, high intensity cardio and low intensity cardio. Your body will respond well to all styles of training and you'll be able to build muscle quicker than ectomorphs and lose fat quicker than endomorphs.

Endomorph - stocky build, wider body, slow metabolism, stores fuel in lower half of the body. If this could be you - you have the best strength advantage of all the body types but may find it hard to stay lean. You'll need to ramp up the amount of cardio training you are doing, but not high intensity cardio. You'll want to get 75% of your exercise through low intensity cardio such as brisk walks, or working on a piece of cardio equipment at 60% effort for 45-60mins each session. This will ensure fat burn, staying injury free and prevent over eating that could occur after high intensity exercise.

So, you can see how understanding what body type you have can have a big impact on how you train and ensuring you actually get the results you're after.

If you would like to know what body type you are and how to structure your exercise regime (and also how your nutrition will differ between body types), please let us know and we can arrange a complimentary consultation to assess this.

 

  

*Disclaimer: Individual results vary based on agreed goals. Click here for details.

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