Key WHO recommendations
A starting point for finding a balance between strength training and cardio can be the official recommendations of the World Health Organization (WHO). According to current recommendations, people aged 18-64 should perform:
- aerobic physical activity of moderate intensity for 150-300 minutes per week, or
- 75-150 minutes of high-intensity aerobic activity.
Another recommendation is muscle-strengthening exercises of moderate or higher intensity that involve all major muscle groups. Such exercises should be performed a minimum of twice a week.
WHO points out that all physical activity counts. As indicated in the announcement, “physical activity can be done as part of work, sport and leisure or transport (walking, wheeling and cycling), as well as everyday household tasks.”
What to consider when choosing an activity?
Recommendations for the general population should be the starting point for creating an action plan in individual cases. Although the official recommendations are clear, when asked “What activity will be best for me?”, I always give the favourite answer of trainers and dietitians, namely: “It depends”.
Choosing the right physical activity depends on many individual factors:
- age, gender, weight,
- health,
- lifestyle,
- workout goals,
- preferences concerning satisfaction from doing certain activities.
For a slim 22-year-old man who is looking to build muscle mass, strength training will be a priority, but for a 44-year-old woman struggling with Hashimoto’s, cardio training will be suitable. Everyone is different and has different needs, so it is impossible to clearly define the ideal balance between strength training and aerobics.
Balance between strength training and cardio
One thing is certain – regardless of where your priority is on the spectrum between the gym and cardio, balance must be maintained. This means that while focusing on strength training, you should not give up cardio, and while focusing on cardio, you should not forget about strength training. The two activities complement each other.
Strength training strengthens the body, and stronger muscles mean more stable joints and spine, which helps prevent pain and injury. Strong muscles are also a form of protection for the later years of life – as we age, we lose muscle tissue, so the higher the starting point, the more fit we will remain. Strength training also increases bone density, making bones more resistant to fractures.
See also: “12 stretching exercises to prevent injury”.
Cardio training, on the other hand, is excellent for the cardiovascular and respiratory systems. When the heart works at “higher speeds”, it translates into improved fitness and blood pressure, whereas intense breathing increases the respiratory capacity of the lungs. We use it not only when working out at the gym, but also when we need to run up to a departing bus, climb several flights of stairs, or play tag with our children or grandchildren.
Given the benefits of both activities, the aforementioned 22-year-old, despite his focus on building muscle mass, should not forgo cardio (e.g. playing football with friends on Sunday evenings), while the 44-year-old with Hashimoto’s, in addition to cardio, should take part in strengthening activities twice a week (e.g. pilates).
Theory and practice
It is worthwhile to do physical activities, because each of them, as long as they are regular in nature, has health benefits. It’s a waste of time to base a training plan on a sport you don’t like to do. If you force yourself to do an activity you don’t like, it will be easier to find excuses to let go of training or reduce the intensity of exercise.
Consider what type of activity gives you the most pleasure. If the theory says that your priority should be strength training, and your heart beats faster at the thought of water activities, choose the pool. Maybe swimming won’t bring the same benefits as strength training, but regular visits to the pool will still improve your fitness and figure.
Even the best plan will not produce the desired results if it is not tailored to your lifestyle and preferences. On the other hand, a plan that is not perfect in theory, but is followed regularly, can yield more benefits over time. It’s also possible that after some time you will develop a taste for previously ignored activities. The key thing to remember is that regular physical activity is essential for our health.
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References:
- Lopez P., Radaelli R., Taaffe D. R., Newton R. U., Galvão D. A., Trajano G. S., Teodoro J. L., Kraemer W. J., Häkkinen K., Pinto R. S., Resistance Training Load Effects on Muscle Hypertrophy and Strength Gain: Systematic Review and Network Meta-analysis, Med Sci Sports Exerc., 2021.
- Watson S. L., Weeks B. K., Weis L. J., Harding A. T., Horan S. A., Beck B. R., High-Intensity Resistance and Impact Training Improves Bone Mineral Density and Physical Function in Postmenopausal Women With Osteopenia and Osteoporosis: The LIFTMOR Randomized Controlled Trial , J Bone Miner Res., 2018.
- Elosua R., Redondo A., Segura A., Fiol M., Aldasoro E., Vega G., Forteza J., Martí H., Arteagoitia J. M., Marrugat J., Dose-response association of physical activity with acute myocardial infarction: do amount and intensity matter?, Prev Med. 2013 Nov;57(5):567-72.
- Diaz K. M., Shimbo D., Physical activity and the prevention of hypertension, Curr Hypertens Rep., 2013 Dec;15(6):659-68.
- https://www.who.int/poland/pl/publications/9789240014886