Cardio vs. Strength Training: Which Should You Focus On?
I've always loved cardio, but as we age, lean muscle fades. Why strength training protects muscles, bones, and joints, plus my favorite moves.
I have loved aerobic activity my entire life. Ice skating, dance, running, and cycling helped me stay fit through childhood and into my young adult and middle-age years! Cardio is a fantastic way to get your heart rate up and burn fat and calories, and it is excellent for heart and brain health.
But as I've gotten older, I realize that lean muscle mass gradually diminishes with age, and it becomes harder for some of us to reduce body fat and build muscle while burning calories. That's where strength training comes in, helping us preserve and increase muscle mass as the years go by. It also helps strengthen bones! Did you know that by age 70, the average adult has lost close to 25 percent of their muscle mass?
Strength training improves athletic performance and strength without creating bulky muscles. It can also boost metabolism, build bone density and reduce osteoporosis, enhance cognitive function, protect our joints from injury, improve balance and reduce fall risk, soothe symptoms for people dealing with joint pain, back pain, obesity, and depression, and reduce diabetes and heart disease risk.
Although I love using free weights (kettlebells, barbells) at home, I often find it easier to use no equipment at all, just my body weight. My favorite moves (12 to 15 repetitions each) are pushups, lunges and squats, and planks. My bootcamp trainer also loves pushing me to do TRX and cable training.
Don't let your muscles become inactive over time! Try strength training for 30 minutes a couple of times a week.
Dr. Maggie Cadet, MD